Arms Overhead Full Sit-Up

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Extend your arms straight back behind your head so they are resting on the floor, aligned with your ears.
3. Press your lower back firmly into the ground to engage your deep core and eliminate any arch in the spine.

How to do it

1. Exhale as you lift your head, shoulders, and back off the floor, keeping your arms locked in line with your ears throughout the entire ascent.
2. Sit all the way up until your torso is perpendicular to the floor and your arms are pointing directly toward the ceiling.
3. Inhale and slowly roll your spine back down to the starting position, one vertebra at a time, using a controlled 3-second tempo.
4. Touch the back of your hands to the floor briefly before beginning the next repetition.

Form checklist

• Keep your arms pinned back by your ears; do not swing them forward to create momentum.
• Keep your feet glued to the floor; if they lift, focus on engaging the core more and the hip flexors less.
• Articulate the spine by rolling up and down smoothly rather than moving the torso as a single rigid block.
• Maintain a slight tuck in the chin to avoid straining the neck during the initial lift.

Pro tips

• Focus on the 'hollow body' sensation at the start of each rep to ensure the transverse abdominis is braced before the rectus abdominis takes over.
• Imagine reaching your fingertips toward the ceiling as you reach the top of the movement to maximize spinal extension and core engagement.

Make it harder

• Hold a light weight plate or medicine ball between your hands while keeping the arms locked overhead.
• Perform the exercise with straight legs to increase the difficulty and further isolate the abdominal wall.

Frequently asked

What muscles does the arms overhead full sit-up work?

The arms overhead full sit-up primarily targets the abs and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the arms overhead full sit-up?

The arms overhead full sit-up requires no equipment — just your body weight.

Is the arms overhead full sit-up good for beginners?

The arms overhead full sit-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals