Long Arm Crunch
Description
The long arm crunch performs a standard crunch with arms extended straight overhead (behind the head). The extended arms create a longer lever, making the crunch harder than hands-behind-head or hands-on-chest variations.
Equipment Required
Long Arm Crunch Instructions
- Lie on your back with knees bent, feet flat.
- Extend both arms straight overhead behind your head, biceps by your ears.
- Keep your arms straight and in this position throughout.
- Crunch up by lifting your shoulders off the floor.
- Your extended arms rise with your torso — they do not swing forward.
- Squeeze your abs at the top.
- Lower under control.
- Aim for 12 to 20 reps per set.
Long Arm Crunch Form & Visual
Long Arm Crunch Benefits
- Longer lever arm increases ab demand
- Harder than standard crunches without added weight
- No equipment needed
- Simple progression from standard crunches
- Builds ab strength effectively
- Easy to learn
Long Arm Crunch Muscles Worked
- Rectus abdominis
- Obliques (secondary)
Long Arm Crunch Variations & Alternatives
- Standard Crunch
- Weighted Crunch
- V-Up
- Bicycle Crunch
- Overhead Weighted Crunch
