Male model ex_G6WQBJ

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Waist · Dumbbell

Dumbbell Straight Arm Crunch

intermediatestrength

Dumbbell Straight Arm Crunch is an intermediate isolation strength exercise that works the abs (waist), with the shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, 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 · Rectus Abdominis

Secondary muscles

Shoulders · Deltoids

How to do Dumbbell Straight Arm Crunch

Begin by lying flat on your back with your knees bent and feet flat on the floor, holding a dumbbell with both hands extended straight above your chest.
Engage your core and lift your upper back off the floor, raising the dumbbell towards the ceiling as high as possible, while keeping your arms straight.
Lower your upper back, back to the floor with control, maintaining the arms extended above your chest. Repeat for the desired number of repetitions.

Form tips

Keep your arms straight and avoid bending your elbows during the movement.
Focus on reaching the dumbbell straight up rather than forward.
Exhale as you crunch up and inhale as you lower down.

Dumbbell Straight Arm Crunch alternatives

Crunch (Arms Straight)

Abs · intermediate

Crunch (Straight Leg Up)

Abs · intermediate

Crunch With Medicine Ball

Abs · intermediate

Crunch Floor

Abs · intermediate

More abs exercises

Dumbbell Single Arm Starfish Crunch

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Dumbbell Straight Arm Twisting Sit-Up

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Reverse Crunch

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Crunch (On Stability Ball)

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Cable Standing Crunch

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Band Kneeling Crunch

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Oblique Crunch

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Crunch (On Bosu Ball)

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Dumbbell Straight Arm Crunch FAQ

What muscles does Dumbbell Straight Arm Crunch work?

Dumbbell Straight Arm Crunch mainly works the abs in the waist (Rectus Abdominis). The shoulders work as secondary muscles.

What equipment do you need for Dumbbell Straight Arm Crunch?

You need a dumbbell.

How many sets and reps of Dumbbell Straight Arm Crunch should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Straight Arm 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 Straight Arm 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 Straight Arm Crunch?

Other exercises for the abs include Crunch (Arms Straight), Crunch (Straight Leg Up), Crunch With Medicine Ball and Crunch Floor.

For developers

Use Dumbbell Straight Arm Crunch in your app

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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_G6WQBJ" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_G6WQBJ",
  "name": "Dumbbell Straight Arm Crunch",
  "model": "male",
  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_G6WQBJ/mp4-720.mp4?…",
    "poster": "https://…/ex_G6WQBJ/poster.jpg?…"
  }
}