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Core · Beginner

Dumbbell Crunch

Loaded floor crunch that trains controlled abdominal flexion while the dumbbell stays secured at the chest.

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Dumbbell Crunch demonstration

Exercise overview

Training details

Core

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with your knees bent and hold a dumbbell securely against your chest.
  2. 02Brace your abdominals, keep your lower back gently controlled, and relax your neck.
  3. 03Curl your ribs toward your pelvis to lift your head and shoulder blades from the floor.
  4. 04Exhale and pause briefly at the top without pushing the weight toward your head.
  5. 05Lower your upper back slowly until your shoulders touch down, then reset before repeating.

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Variations

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Alternatives

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