Dumbbell Roll-Up & Over
Sculpt your core with the Dumbbell Roll-Up & Over. This weighted exercise builds deep abdominal strength and spinal mobility through a controlled, full-range movement. No momentum, just results.
The Dumbbell Roll-Up & Over mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Roll-Up & Over Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Obliques
How to do the Dumbbell Roll-Up & Over
Starting Position
Lie flat on your back on a yoga mat with your legs fully extended.
Hold a single dumbbell with both hands, extending your arms straight back behind your head, resting on the floor.
Movement
Engagement: Engage your abdominal muscles to initiate the lift.
Ascent: Smoothly roll your torso upward, bringing the dumbbell in your hands overhead and towards your knees as you sit up. Keep your core tight and maintain a controlled motion.
Top Position: At the top, ensure your back is tall and your spine is straight, with the dumbbell held in front of your chest or near your knees if performing a tucked variation.
Descent: Slowly uncurl your spine, reversing the movement to return to the starting position with your arms extended above your head.
Form Tips
Keep your feet as anchored as possible throughout the movement.
Avoid using momentum; rely on your core strength to pull yourself up.
Use a weight that allows for a steady, controlled pace rather than throwing the weight forward.
Dumbbell Roll-Up & Over FAQs
What muscles does the Dumbbell Roll-Up & Over work?
The Dumbbell Roll-Up & Over mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Dumbbell Roll-Up & Over?
None. The Dumbbell Roll-Up & Over is a bodyweight exercise, so you can do it anywhere.
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