Dumbbell Crunch
Dumbbell held vertically against chest during curl
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Crunch · Lying on the back
- Tracks
- Weight & Reps
Works
Abdominals
How to do it
- Lie on your back with knees bent and feet flat on the floor.
- Hold one or two dumbbells vertically against your chest with both hands.
- Exhale and curl your shoulders off the ground by contracting your abs.
- Pause briefly at the top of the movement.
- Inhale and slowly lower your upper back to the starting position.
Common mistakes
- Pulling on the head or neck with hands.
- Using momentum to swing the torso up.
- Holding breath during the exertion phase.
- Lifting too high using hip flexors instead of abs.
Safety
Avoid excessive spinal flexion if you have existing lower back issues.
Tips
- Pull your rib cage down toward your hips.
- Keep your chin slightly tucked to avoid neck strain.
- Focus on lifting with your stomach, not your arms.
Details
- Base movement
- Crunch
- Load position
- Goblet (at the chest)
- Arms
- Both
- Body position
- Lying on the back
- Load type
- Weighted
