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Abs · Beginner

Crunch Hands Overhead

Long-lever floor crunch performed with the arms extended overhead while the pelvis remains still.

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Crunch Hands Overhead demonstration

Exercise overview

Training details

Abs

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your knees bent, feet flat about hip-width apart, and arms extended overhead beside your ears.
  2. 02Brace your abdomen, keep your lower back controlled, and relax your neck.
  3. 03Curl your ribs toward your pelvis to lift your head and shoulder blades without swinging your arms or moving your feet.
  4. 04Pause with your arms still overhead and chin gently tucked.
  5. 05Lower your upper back slowly to the floor and reset before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteAb Bench CrunchComparable substituteCable Crunch

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