Core
Dumbbell Crunches
A weighted variation of the classic crunch designed to add progressive resistance to the upper abdominal wall.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a mat with your knees bent and feet anchored firmly to the floor.
Hold a single dumbbell with both hands positioned directly over your chest with your arms extended or slightly bent.
Engage your core and slowly lift your shoulder blades off the floor while pushing the dumbbell toward the ceiling.
Exhale at the top of the movement and pause for a second to maximize the contraction in your rectus abdominis.
Lower your torso back to the starting position in a slow, controlled manner without letting your shoulders fully relax on the floor.
Maintain a neutral neck position by tucking your chin slightly toward your chest throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leading the movement with the chin or neck instead of the abdominal muscles
- Using momentum to swing the weight upward rather than using controlled tension
- Lifting the lower back off the floor, which shifts the load to the hip flexors
- Resting the weight on the chest, which reduces the constant tension on the core
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.