Crunch with Hands Overhead

How to do it

1. Lie on your back with your knees bent and feet flat on the floor.
2. Reach both arms straight overhead, upper arms beside your ears.
3. Keep the arms in that line for the whole set — they do not swing forward.
4. Press your lower back into the floor and curl your shoulders off it.
5. Stop where the lower back begins to lift, then hold briefly.
6. Lower under control until the shoulder blades touch down.

Common mistakes

• Throwing the arms forward to start the movement. The arms overhead are what make this harder than a standard crunch — a longer lever above the trunk — and swinging them forward converts that back into momentum.
• Letting the arms drift down toward the chest as the set goes on. Beside the ears is the position; drifting forward shortens the lever and quietly makes it a normal crunch.
• Arching the lower back to keep the arms overhead. If the ribs flare to hold the position, the shoulders lack the range and the arms should come to the chest instead.
• Using the same repetitions as a standard crunch. The longer lever means fewer, and that is the exercise working.

Muscles worked

Primary

• Abs