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

Oblique Flat Dumbbell High 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, 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 High Crunches Alt Technique

Oblique Flat Dumbbell High Crunches Focused Technique
Alt Oblique Flat Dumbbell High Abs Crunches
Focused Oblique Flat Dumbbell High 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 supports. Grip the dumbbell above your head keeping your arms straight and solid with your palms facing forwards. You will be using both sides of you oblique muscles at the same time alternating between the two. Inhale as you lower your upper body down in a slow, controlled manner keeping your back and arms straight. Stop when you feel the lower portions of your shoulder blades brushing the bench. Exhale as you raise yourself back up twisting your upper body in one direction until you feel your oblique muscles stretch. Repeat this technique again in the other direction.
Focused Technique - As before if you are using a decline abs bench you will need to raise it's height using a second weight bench. Again 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 vertically above your head with your palms facing forwards. This time you will be focusing on one side of the oblique muscles at a time starting with the weaker side first. Inhale as you lower your upper body down in a slow, controlled manner keeping your arms straight and solid. Do not lay down on the abs bench. Exhale as you raise yourself back to the starting position twisting your body in one direction until you feel your oblique muscles stretch. Do not allow any longer than a 1 count before repeating this technique again on the same side.

Oblique Flat Dumbbell High Crunches Alt Technique Video

Oblique Flat Dumbbell High Crunches Iso Technique Video