Dumbbell Straight Arm Crunch
Description
The dumbbell straight-arm crunch holds a dumbbell extended straight above your chest (arms locked) during floor crunches. The long lever arm of the extended arms significantly increases ab loading compared to holding the dumbbell at the chest.
Equipment Required
Dumbbell Straight Arm Crunch Instructions
- Lie on your back with knees bent, feet flat. Hold one dumbbell with both hands.
- Extend your arms straight above your chest, locked out.
- Brace your core. Press your lower back into the floor.
- Crunch up by flexing your spine. The dumbbell remains directly above your chest — arms stay straight.
- Lift your shoulders off the floor.
- Squeeze your abs at the top.
- Lower under control.
- Use moderate weight. Aim for 12 to 15 reps.
Dumbbell Straight Arm Crunch Form & Visual
Dumbbell Straight Arm Crunch Benefits
- Long lever arm increases ab loading
- Straight-arm position adds shoulder endurance
- Builds ab strength with moderate weight
- Simple setup
- Easy to scale
- Engages shoulders alongside core
Dumbbell Straight Arm Crunch Muscles Worked
- Rectus abdominis
- Obliques (secondary)
- Anterior deltoid (isometric)
- Hip flexors
Dumbbell Straight Arm Crunch Variations & Alternatives
- Medicine Ball Crunch
- Weighted Crunch
- Standard Crunch (bodyweight)
- V-Up with Dumbbell
- Otis-Up
