Dumbbell Crunch
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Log this exerciseMuscles
Technique
Lie on your back with knees bent and feet flat on the floor, holding a dumbbell against your chest with both hands. Curl your upper back off the floor by contracting your abs, keeping the weight close to your chest. Lower back down under control without relaxing at the bottom. Avoid pulling on your neck.
Steps
- Lie on your back with your knees bent and feet flat on the floor
- Hold the dumbbell securely against your chest with both hands
- Brace your abs and keep your lower back stable
- Curl your upper back off the floor while keeping the dumbbell close
- Lower your upper back under control without relaxing your abs
Common mistakes
- Using momentum to swing the torso upward
- Lifting the entire lower back into a sit-up
- Letting the dumbbell drift away from the chest
- Pulling on the neck or jutting the chin forward
Variations
- Dumbbell crunch with arms extended above the chest
- Decline-bench dumbbell crunch
- Feet-elevated dumbbell crunch
- Single-dumbbell overhead crunch
Related exercises
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Try ForceIndex freeFAQ
What muscles does Dumbbell Crunch work?
Muscles: Abs, Obliques.
What equipment do I need for Dumbbell Crunch?
Equipment: Dumbbell.
Where can I do Dumbbell Crunch?
Location: Home, Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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