Secure your feet underneath the pads on a decline bench and lie back with the weight.
You should now be lying down on the decline bench with the weight extended out over you. The other hand is free and can go anywhere, just don’t use it to help pull yourself up.
Use your abs to sit up as far as you can. At the top of the sit-up, your arm with the weight in hand should be directly overhead.
Slowly lower yourself back down, keeping your abs tight, and the weight still out in front of you.
