Beginner Dumbbell Crunch Up - How To Do Dumbbell Ab Crunches - Dumbbell Weighted Crunches

Описание: In this video we discuss how to do weighted dumbbell crunches. We cover the movements of the exercise and the muscles targeted for the exercise.



Transcript/notes

Dumbbell weighted crunch
For beginners, I would recommend using a 2 to a 5lb dumbbell, or even no dumbbell at all, because this exercise does require you to have a decent amount of stability, and you can increase the weight over time as you get more comfortable with the movement, and your targeted muscles get stronger.

Start by laying flat on your back with your shoulders and feet flat on the ground, with knees bent. Hold a dumbbell with 2 hands, palms facing in, elbows bent, and your arms extended above your chest. For the exercise, roll your shoulders off the ground, pushing the weight upwards, while keeping the same elbow angle to not allow your arms to provide assistance in the movement.

Your shoulders should come a few inches up off the ground, and you should feel your abs engage during the movement. If your range of motion does not allow you to come off the ground, that’s ok, just come off the ground to whatever height is comfortable for you.

Once you have reached the top of the movement, lower the weight back down to the starting position, again, keeping the same angle at the elbows.

Your motion should be slow and controlled, exhaling as you raise the dumbbell, and inhaling as you return the weight to the starting position. The main muscles worked in this exercise are the abdominals.

Timestamps
0:00 Weight recommendations
0:17 How to perform dumbbell crunches
1:05 Main muscles worked