VARIATIONS
Single-Arm Dumbbell Crunch
One hand holds a dumbbell vertically against the chest.
This unilateral exercise targets the rectus abdominis and obliques by adding offset resistance to the standard crunch motion. It forces the core to stabilize against rotation while performing spinal flexion.
HOW TO DO IT
- Lie on your back with knees bent and feet flat on the floor.
- Hold one dumbbell vertically against your chest with both hands or one hand.
- Engage your core and lift your shoulder blades off the ground.
- Pause briefly at the top of the movement while exhaling.
- Lower your upper back to the floor with control.
- Complete all reps on one side before switching the weight to the other hand.
COMMON MISTAKES
- Pulling on the neck with hands to lift the head.
- Using momentum to swing the weight up instead of using abs.
- Holding breath during the exertion phase.
- Lifting the lower back off the floor instead of just the shoulders.
TIPS
- Pull your ribcage down toward your hips rather than lifting your head.
- Keep the dumbbell stable and close to your sternum throughout the rep.
- Exhale forcefully at the top of the crunch to maximize contraction.
SAFETY
- Avoid jerking the neck forward, which can strain cervical vertebrae.
- Do not drop the dumbbell onto your face or chest when fatigued.
DETAILS
- Muscles
- Abdominals
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Crunch
- Load position
- Goblet (at the chest)
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Lying on the back
SIMILAR EXERCISES
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