Weighted Crunch: How-to, Tips & More
The Weighted Crunch is a beginner isolation exercise for your abs. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Muscles worked
Abs
Primary
How to do the Weighted Crunch
- Lie on your back holding a dumbbell with straight arms over your chest.
- Crunch up, pushing the dumbbell toward the ceiling.
- Lower slowly.
- Keep your arms straight the whole set.
Weighted Crunch tips
- Reach up, not forward.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Isolation
Weighted Crunch alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Barbell Rollout
Barbell
Bird Dog
Bodyweight
Cobra Stretch
Bodyweight
Dead Bug
Bodyweight
Decline Reverse Crunch
Decline bench
Frequently asked questions
What muscles does the Weighted Crunch work?
The Weighted Crunch mainly works your abs.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Weighted Crunch good for beginners?
Yes. The Weighted Crunch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Weighted Crunch?
You need dumbbells.
Add Weighted Crunch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon