Long Arm Crunch

Challenge your core with the Long Arm Crunch! Extend your arms overhead to increase leverage, intensifying rectus abdominis activation for a stronger,

IntermediateWaist Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Long Arm Crunch

Compound

Twisting Crunch (Straight Arms)

Waist · Obliques · Body weight

Intermediate

Compound

Air Twisting Crunch

Waist · Iliopsoas · Body weight

Intermediate

Compound

Tuck Crunch

Waist · Rectus Abdominis · Body weight

Intermediate

Compound

Twisting Crunch

Waist · Obliques · Body weight

Intermediate

Description

A variation of the traditional abdominal crunch, where the arms are held straight behind you, adding a longer lever to the move and making it more challenging.

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How to do Long Arm Crunch

01
Setup
Lie supine on the floor with your knees bent at a 90-degree angle and feet flat on the ground, hip-width apart.
02
Setup
Extend both arms straight overhead and behind you, keeping them close to your ears with palms facing up or towards each other, maintaining a slight bend in the elbows.
03
Exhale as you engage your core, slowly curling your head and shoulders off the floor, reaching your fingertips towards the ceiling.
04
Continue to lift your upper back until your shoulder blades are fully off the ground, focusing on pulling your rib cage towards your pelvis while keeping your arms extended.
05
Inhale as you slowly and with control lower your upper body back down to the starting position, allowing your head and shoulders to gently touch the floor.

Tips

Maintain the long lever by keeping your arms as straight and extended as possible throughout the entire movement to maximize the challenge on your rectus abdominis.
Focus on a controlled descent, resisting gravity as you lower your torso back to the starting position to increase time under tension and muscle engagement.
Exhale fully as you crunch up to help flatten your abs and engage your core more effectively, then inhale slowly on the way down.
Initiate the movement by peeling your upper spine off the floor segment by segment, rather than just lifting your head, to ensure proper abdominal activation.

Common mistakes

Avoid pulling on your head or neck with your hands; instead, keep your neck neutral and gaze towards the ceiling or slightly forward to protect your cervical spine.
Do not use momentum to swing your body up; focus on slow, deliberate contractions of your abdominal muscles for effective engagement.
Refrain from lifting too high, as the goal is to curl the upper back off the floor, not to perform a full sit-up, to maintain tension on the rectus abdominis.

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Questions

What muscles does Long Arm Crunch work?

Long Arm Crunch primarily targets Rectus Abdominis. Secondary muscles include Obliques.

Is Long Arm Crunch good for beginners?

Long Arm Crunch is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Long Arm Crunch?

You need Body weight to perform Long Arm Crunch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Long Arm Crunch?

Maintain the long lever by keeping your arms as straight and extended as possible throughout the entire movement to maximize the challenge on your rectus abdominis. Focus on a controlled descent, resisting gravity as you lower your torso back to the starting position to increase time under tension and muscle engagement. Exhale fully as you crunch up to help flatten your abs and engage your core more effectively, then inhale slowly on the way down. Initiate the movement by peeling your upper spine off the floor segment by segment, rather than just lifting your head, to ensure proper abdominal activation.

What are common mistakes when doing Long Arm Crunch?

Avoid pulling on your head or neck with your hands; instead, keep your neck neutral and gaze towards the ceiling or slightly forward to protect your cervical spine. Do not use momentum to swing your body up; focus on slow, deliberate contractions of your abdominal muscles for effective engagement. Refrain from lifting too high, as the goal is to curl the upper back off the floor, not to perform a full sit-up, to maintain tension on the rectus abdominis.