Dumbbell Crunch

oec:dumbbell-crunch

A weighted crunch variation where a dumbbell is held across the chest to progressively overload the rectus abdominis during spinal flexion.

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Also called: dumbbell crunches, weighted crunch with dumbbell

How to do it

Lie supine on the floor or an exercise mat with your knees bent and feet flat on the ground roughly hip-width apart.
Hold a single dumbbell horizontally against the center of your chest with both hands.

Brace your core and draw your ribcage down toward your pelvis.
Curl your head, shoulders, and upper back off the floor, rounding through the spine while keeping your lower back in contact with the mat.
Pause for a brief contraction at the top of the crunch.
Slowly lower your shoulders back to the starting position under control.

Exhale forcefully as you curl upward to maximize abdominal contraction; inhale as you lower your upper back to the floor.

Lifting the entire lower back off the floor into a sit-up.: Focus on curling only the thoracic spine and shoulder blades off the floor while keeping the lower back anchored.
Using momentum or throwing the weight forward.: Keep the dumbbell pressed firmly against your chest and perform the movement with slow, deliberate spinal flexion.
Excessive neck straining or jutting the chin forward.: Keep the chin slightly tucked in a neutral position relative to the torso throughout the repetition.

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