Dumbbell Overhead Crunch On Stability Ball

Muscles worked

Setup

1. Sit on the stability ball and walk your feet forward until your lower back is firmly supported by the curve of the ball and your torso is parallel to the floor.
2. Place your feet flat on the ground, hip-width apart, for a stable base.
3. Hold a single dumbbell with both hands, extending your arms straight up toward the ceiling so the weight is directly over your chest.

How to do it

1. Exhale and contract your abs to lift your shoulder blades off the ball, pushing the dumbbell straight up toward the ceiling.
2. Maintain the vertical alignment of your arms throughout the movement; do not swing the weight forward.
3. Pause for a second at the peak of the contraction, then inhale as you slowly lower your upper back to the starting position.
4. Follow a controlled tempo: 2 seconds to rise, 1 second pause at the top, and 2 seconds to lower.

Form checklist

• Keep your arms locked and the dumbbell pointed at the ceiling at all times.
• Tuck your chin slightly toward your chest to prevent neck strain.
• Ensure your lower back remains in contact with the ball to protect the spine.
• Avoid using momentum or bouncing off the ball at the bottom of the rep.

Pro tips

• Focus on the 'ribs-to-hips' connection, imagining you are folding your torso in half rather than just lifting your head.
• For maximum activation, visualize pushing the dumbbell through the ceiling at the top of every rep.

Make it harder

• Narrow your foot stance to reduce your base of support, forcing the obliques to work harder to maintain balance.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the dumbbell overhead crunch on stability ball work?

The dumbbell overhead crunch on stability ball primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell overhead crunch on stability ball?

The dumbbell overhead crunch on stability ball uses dumbbell.

Is the dumbbell overhead crunch on stability ball good for beginners?

The dumbbell overhead crunch on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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