Back to Homepage
Share |

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

Oblique Flat Dumbbell Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Intermediate + Moderate Middle Abdominals External Oblique Mass Strength
Focused Intermediate + Moderate Middle Abdominals External Oblique Mass Strength
Exercise Needs
Equipment Needed A dumbbell, an 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 Flat Dumbbell Crunches Alt Technique

Oblique Flat Dumbbell Crunches Focused Technique
Alt Oblique Flat Bench Dumbbell Abs Crunches
Focused Oblique Flat Bench Dumbbell Abs Crunches
Alternating Technique - If you are using a decline abs bench you will need to 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 using both hands. Sit down on the abs bench and hook your feet into the leg supports. Grip the dumbbell behind your head using both hands and hold it strong and secure for the duration of the exercise. Inhale as your upper body down backwards in a slow, controlled manner keeping your back straight until you feel the lower portion of your shoulder blades brush the abs bench. Exhale as you raise your upper body back upwards twisting it so that your elbow is touching your knee by the end of the motion. Squeeze you abs muscles inwards and do not allow any longer than a 1 count before repeating the technique again using the other knee and elbow.
Focused Technique - As before if you are using a decline abs bench you will need to use a second weight bench to raise it's height before starting the exercise. As before bend your knees keeping your back straight when picking up the dumbbell using both hands. 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 hold it secure throughout the exercise. This time you will be focusing on one side of your oblique muscles at a time starting with your weakest. Inhale as you lower your upper body down in a slow, controlled manner keeping your back straight and solid until you feel the lower portion of your shoulder blades brushing the abs bench. Exhale as you raise your upper body back to the starting position again rotating your upper body so that your elbow touches your knee at the top of the motion. Repeat this technique in exactly the same way for the desired number of reps.

Oblique Flat Dumbbell Crunches Alt Technique Video

Oblique Flat Dumbbell Crunches Focused Technique Video