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Dumbbell Crunch-Up, Held Against the Chest

IntermediateStrengthTier T3

You lie on your back with knees bent and feet flat, holding one dumbbell upright against your chest in both hands. You press your lower back into the floor, curl your upper body up, then lower.

Targets: Lumbar Spine
Muscles: Rectus Abdominis

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying on his back on a mat, knees bent, feet flat, holding one dumbbell upright against his chest in both hands.

    Step 1 of 3

    Lie on your back with your knees bent and both feet flat on the floor. Hold one dumbbell upright against your chest with both hands.

  2. The same man with his head and shoulder blades lifted off the mat, lower back and hips still down, feet flat, the dumbbell still held upright against his chest.

    Step 2 of 3

    Curl your shoulders and upper back off the floor by contracting your abs, keeping the dumbbell pressed to your chest. Do not pull on it with your arms.

  3. A man lying on his back on a mat, knees bent, feet flat, holding one dumbbell upright against his chest in both hands.

    Step 3 of 3

    Lie on your back with your knees bent and both feet flat on the floor. Hold one dumbbell upright against your chest with both hands.

Safety Information

Keep the dumbbell pressed against your chest throughout the crunch, never pushed out in front of you or lifted overhead; keep it pressed to the chest and let the abs, not the arms, do the work. Use caution: if you have a low-back, neck or hip injury, ask a physical therapist or physician before attempting this exercise, because it loads a trunk-flexion movement with an external weight. Use caution: stop and lower the dumbbell to the mat beside you with control if you feel a pinch, sharp pain or strain in your neck or low back at any point in the crunch. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.