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Please read our guidelines section before attempting any of our six pack oblique exercises.

Oblique Decline Dumbbell Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Experienced + Tough Middle Abdominals External Oblique Mass Strength
Focused Experienced + Tough Middle Abdominals External Oblique Mass Strength
Exercise Needs
Equipment Needed A dumbbell, a decline abs bench and a suitable amount of weight
Equipment Guide Check out our barbell and dumbbell sets
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Decline Dumbbell Crunches Alternating Technique

Oblique Decline Dumbbell Crunches Focused Technique
Alt Oblique Decline Dumbbell Abs Crunches
Focused Oblique Decline Dumbbell Abs Crunches
Alternating Technique - Start by bending your knees keeping your back straight when picking up the dumbbell with both hands. Sit down on the abs bench and hook your feet into the leg supports. Position the barbell across the back of your head using your hands to hold it steady throughout the exercise with your palms facing forwards. Inhale as you lower your upper body down in a slow, controlled manner keeping your back straight until you feel your shoulder blades brush abs bench. Do not lay down. Exhale as you raise your upper body back to the starting position again keeping your back straight whilst turning your body during the motion so that your elbow is touching your knee at the end of the exercise. Squeeze your abs muscles inwards and do not allow any longer than a 1 count before starting the next rep. Alternate between the two side of your oblique muscles.
Focused Technique - As before start by bending your knees keeping your back straight when picking up the dumbbell with both hands. Again sit down on the abs bench and hook your feet into the leg supports. Again grip the dumbbell behind your head using both hands to maintain it's position throughout the exercise. This time you will be focusing on one side of the oblique muscles starting with your weaker side first. Inhale as you lower your upper body down in a slow, controlled manner keeping your back straight until you feel your shoulder blades brush the abs bench. Exhale as you raise your upper body back to the starting position twisting your body throughout the movement so that your elbow is touching your knee by the end. Squeeze your abs muscles in and do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the oblique muscles. Repeat this technique on the same side throughout the exercise.

Oblique Decline Dumbbell Crunches Alt Technique Video

Oblique Decline Dumbbell Crunches Focused Technique Video