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Waist · Dumbbell
Dumbbell Single Arm Starfish Crunch
Dumbbell Single Arm Starfish Crunch is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors, shoulders and chest assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Obliques, Rectus Abdominis
Secondary muscles
- Hip Flexors · Iliopsoas
- Shoulders · Deltoids
- Chest · Pectoralis Major
How to do Dumbbell Single Arm Starfish Crunch
- Begin by lying flat on your back with your arms and legs extended in a starfish position. Hold a dumbbell in your right hand and keep the left hand firm on the floor.
- Engage your core and lift your left leg and right arm simultaneously, aiming to touch the dumbbell to your left foot.
- Reach as high as possible, squeezing your abdominal muscles at the top of the movement.
- Lower your arm and leg back to the starting position in a controlled manner. Repeat for the desired number of repetitions, then switch to holding the dumbbell in your left hand and raising your right leg.
Form tips
- Ensure your movements are slow and controlled to maximize muscle engagement.
- Keep your non-working arm and leg extended on the floor for balance.
- Focus on using your abs to lift your arm and leg, not your neck or shoulders.
Dumbbell Single Arm Starfish Crunch alternatives
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Dumbbell Single Arm Starfish Crunch FAQ
What muscles does Dumbbell Single Arm Starfish Crunch work?
Dumbbell Single Arm Starfish Crunch mainly works the abs in the waist (Obliques and Rectus Abdominis). The hip flexors, shoulders and chest work as secondary muscles.
What equipment do you need for Dumbbell Single Arm Starfish Crunch?
You need a dumbbell.
How many sets and reps of Dumbbell Single Arm Starfish Crunch should I do?
Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Arm Starfish Crunch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Single Arm Starfish Crunch burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Arm Starfish Crunch?
Other exercises for the abs include Crunch With Medicine Ball, Oblique Crunch, Crunch (On Stability Ball) and Band Kneeling Crunch.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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