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Dumbbell Crunch
A weighted crunch variation that targets the rectus abdominis and obliques to build abdominal strength and definition; hold a dumbbell across the chest while curling the upper body off the floor.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors
Accessory Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
4/10Iliopsoas
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back on a mat with knees bent and feet flat on the floor. Hold one dumbbell securely across your chest with both hands.
- Engage your core and press your lower back into the mat.
- Exhale as you curl your head, shoulders, and upper back off the floor.
- Squeeze your abs at the top for a brief pause.
- Inhale as you slowly lower your upper body back down.
- Keep your lower back in contact with the floor throughout.
Coaching Tips
Form Cues
- Chin tucked like holding an egg.
- Ribs towards pelvis.
- Lower back stays pressed down.
- Slow controlled descent.
Breathing
Exhale during the upward crunch and inhale as you lower your torso, maintaining core brace.
Tempo
3-1-2
Range of Motion
Curl until your shoulders lift 4-6 inches off the floor; lower until your upper back nearly touches down without fully relaxing.
Safety
Safety Notes
- Avoid if acute lower back pain or recent abdominal surgery.
- Start with light weight to master form.
- Keep movements controlled to prevent strain.
Spotting
Not required; perform solo with focus on form.
Common Mistakes
- Pulling on neck with hands.
- Using momentum to lift.
- Arching lower back off floor.
- Letting head drop back.
When to Avoid
- Lower back pain
- Herniated disc
- Recent abdominal surgery
Flexibility Needed
- Basic thoracic spine flexion
Build Up First
- Master bodyweight crunch form
Also known as
Weighted Crunch, DB Crunch, Dumbbell Ab Crunch
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