Dumbbell Weighted Crunch

Learn how to do Dumbbell Weighted Crunch with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Abs ObliquesHip Flexors Dumbbells

Dumbbell Weighted Crunch is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Obliques, Hip Flexors. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Dumbbell Weighted Crunch

A core exercise where you perform a crunch while holding a dumbbell to increase resistance and engage the abs more intensely.

Instructions:

Lie on your back with knees bent and feet flat on the floor, holding a dumbbell with both hands above your chest.
Keep your elbows slightly bent and core engaged.
Lift your shoulders off the floor by contracting your abs, bringing the dumbbell toward the ceiling.
Lower back down slowly without relaxing your abs completely.
Repeat for the desired reps.

Common mistakes:

Pulling the head forward with your hands.
Using momentum instead of controlled movement.
Letting the lower back lift off the floor.

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Muscles & equipment

Primary muscleAbs

Secondary muscleObliques

EquipmentDumbbells

Your weight

Duration

min

Estimated burn

140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Weighted Crunch

Type: Dumbbells exercise
Primary muscle: Abs
Secondary muscles: Obliques, Hip Flexors
MET value: 4
Calories (30 min, 70 kg): ≈ 140 cal
Video quality: 4K with male and female demonstrations

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Bicycle Crunch

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FAQ: Dumbbell Weighted Crunch

What muscles does Dumbbell Weighted Crunch work?

Dumbbell Weighted Crunch primarily targets the Abs, with secondary engagement of the Obliques, Hip Flexors.

How do you do Dumbbell Weighted Crunch correctly?

A core exercise where you perform a crunch while holding a dumbbell to increase resistance and engage the abs more intensely. Instructions: Lie on your...

Is Dumbbell Weighted Crunch good for beginners?

Dumbbell Weighted Crunch has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Weighted Crunch?

Dumbbell Weighted Crunch requires: Dumbbells.

What are the benefits of Dumbbell Weighted Crunch?

Dumbbell Weighted Crunch strengthens the Abs, engages the Obliques and Hip Flexors, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Weighted Crunch?

Similar exercises to Dumbbell Weighted Crunch include Bear Crawl, Bear Crawl – Low Knees, Bicycle Crunch, Bird Dog – Elbow to Knee. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Weighted Crunch better than Bear Crawl?

Both Dumbbell Weighted Crunch and Bear Crawl target the Abs. Dumbbell Weighted Crunch uses Dumbbells, while Bear Crawl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.