Long-Arm Crunch
CoreIsolationCoreBodyweightIntermediate
Crunch variation with the arms extended behind the head. The long lever increases the difficulty on the rectus abdominis.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Lie on your back with knees bent and arms extended overhead.
- 2.Keep your arms next to your ears through the whole range.
- 3.Curl your trunk, lifting your shoulders off the floor.
- 4.Lower under control, keeping your arms straight.
Common mistakes
- ●Bending the arms to gain momentum
- ●Pulling on the neck
- ●Lifting the lower back off the floor
- ●Rushing the movement without a real contraction
Proper technique
Keep your arms straight and glued to your head to preserve the long lever. Exhale on the way up. The range is short but with maximum ab tension.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Rectus abdominis
Secondary
- Obliques
- Transverse abdominis