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spinal flexion
Weighted Dumbbell Crunch
Search GoogleWeighted Dumbbell Crunch is a beginner spinal flexion exercise using dumbbell. It primarily trains abdominals. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- abdominals
- Secondary
- obliques
- Equipment
- dumbbell
- Mechanic
- isolation
Setup
- — Prepare the dumbbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning weighted dumbbell crunch.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hold the dumbbell securely and curl the ribs toward the pelvis without pulling the neck.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the spinal flexion.
- — Hold the dumbbell securely and curl the ribs toward the pelvis without pulling the neck.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo weighted dumbbell crunch
Regressions
- — Supported or reduced-range weighted dumbbell crunch