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Please read our guidelines section before attempting any of our free weight muscle building abs exercises.

High Dumbbell Bench Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Technique Experienced + Tough Middle Abdominals None Mass Strength
Exercise Needs
Equipment Needed An abs bench, a dumbbell and a suitable amount of weight
Equipment Guide Check out our collection of top quality smith machines
Stretching Exercise Guide Read our abs stretching exercise guide before starting
Muscle Group Guide Also see information about the abdominals muscles

High Dumbbell Bench Crunches Technique Instructions

High Dumbbell Bench Abs Crunches
Technique - If you are using a decline abs bench use a second weight bench to raise it's height before starting the exercise. Bend your knees keeping your back straight when picking up the dumbbell and sit down on the abs bench hooking your feet into the leg supports. Grip the dumbbell with both hands directly above your head. You will need to keep your arms straight and solid throughout the exercise. Inhale as you lower your upper body down in a slow, controlled manner keeping your arms and back straight and solid. Stop when your shoulder blades are brushing the bench but do not lay down. Exhale as you raise your upper body and the dumbbell back to the starting position again keeping your back and arms straight and solid. Lean forwards at the top of the motion and squeeze your abs muscles in before starting the next rep.

High Dumbbell Bench Crunches Video