Dumbbell Crunch Up
Description
The dumbbell crunch up adds resistance to a standard crunch by holding a dumbbell at the chest. The added load forces stronger ab contraction and provides progressive overload for the rectus abdominis. It is a simple way to scale ab work beyond bodyweight.
Muscle Group
Equipment Required
Dumbbell Crunch Up Instructions
- Lie on your back on the floor with knees bent and feet flat.
- Hold a dumbbell vertically against your chest with both hands.
- Press your lower back into the floor and brace your core.
- Curl your shoulders and upper back off the floor by contracting your abs.
- Lift the dumbbell toward the ceiling while keeping it pressed to your chest.
- Squeeze your abs hard at the top of the crunch.
- Lower your shoulders back to the floor with control.
- Avoid pulling on the dumbbell with your arms. Let your abs do the work.
Dumbbell Crunch Up Form & Visual
Dumbbell Crunch Up Benefits
- Adds resistance to standard crunches
- Stronger ab activation than bodyweight crunches
- Allows progressive overload for the abs
- Simple setup with one dumbbell
- Builds rectus abdominis strength and size
- Easy to scale by changing dumbbell weight
Dumbbell Crunch Up Muscles Worked
- Rectus abdominis
- Obliques
- Hip flexors
Dumbbell Crunch Up Variations & Alternatives
- Crunch
- Weighted Sit Up
- Decline Crunch
- Cable Crunch
