Crunch con mancuerna

Core · Dumbbell

How to do it

On your back with knees bent and a dumbbell held against your chest with both hands. Curl the spine bringing your sternum towards your pelvis, squeeze for a second at the top and lower over two seconds without collapsing. To make it harder without more weight, extend your arms with the dumbbell overhead: moving the load away from the axis lengthens the lever. You feel the upper abs. It is the simplest way to PROGRESS on abs without machines: a plain crunch runs out of road after a few months.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

See all 907 exercises