Weighted Parallel-Bar Straight-Leg Raise

What you'll gain

• Loads the abs through a long lever without a hanging grip as the limiter.

• The dumbbell between the feet adds load once an unweighted raise is easy.

• The bars support the trunk so the set stays a raise, not a swing.

Step-by-Step Instructions

1. 1

   Lock the elbows on a pair of parallel bars and lift the feet off the floor.

2. 2

   Clamp a dumbbell between the inner feet so both heads stay visible outside the ankles.

3. 3

   Brace the trunk and keep the shoulders packed down, not shrugged.

4. 4

   Keep the knees straight and raise both legs together until they reach about horizontal.

5. 5

   Pause without swinging or letting the pelvis tuck behind the bars.

6. 6

   Lower the legs under control until they hang, then reset the brace.

Common Mistakes

• Kipping or swinging the torso to get the loaded legs up.

• Bending the knees so the drill becomes a weighted knee raise.

• Letting the dumbbell slip or disappear between the feet.

• Shrugging the shoulders and collapsing the lockout on the bars.

About This Exercise

The weighted parallel-bar straight-leg raise is a supported hanging raise. You lock out on two dip bars, squeeze a dumbbell between the feet, and lift both straight legs to about horizontal, then lower slowly. Supporting on the bars takes the grip out of the limiter so the abs and hip flexors can do the work. The long lever and the extra load make it harder than a bent-knee raise on the same station. The approved still shows the start: arms locked on grey parallel bars, a hex dumbbell between the inner feet, abs red. For app builders this is the loaded dip-bar raise page, useful in advanced core blocks and as the weighted step above an unweighted parallel-bar raise.

Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.

Build faster with related MoveKit resources