Dumbbell Straight Arm Crunch

A core isolation exercise that increases the lever length to challenge the upper abdominals. It keeps the core under constant tension.

Exercise Details

Level: Intermediate
Body Area: core
Type: core

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Abs

Secondary

Chest

Setup

Lie on your back with knees bent. Hold a dumbbell with both hands, arms extended straight over your chest.

Instructions

1. Contract your abs to lift your shoulder blades off the floor.
2. Keep your arms straight and reaching toward the ceiling.
3. Exhale at the top contraction.
4. Lower slowly until your head lightly touches the floor.
5. Maintain a flat lower back.

Common Mistakes

1. Pulling with the neck.
2. Bending the elbows.
3. Using momentum.

Alternative Exercises

Wipers

Intermediate / Bodyweight-only / Abs / isolation

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Weighted Crunch

Intermediate / Dumbbells / Abs / core

A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.