Dumbbell Twisting Crunch Legs On Bench

Muscles worked

Setup

1. Lie on your back on the floor with your calves resting on a flat bench and knees bent at a 90-degree angle.
2. Hold a single dumbbell with both hands positioned at your chest or slightly tucked under your chin.
3. Press your lower back firmly into the floor to engage your core before starting.

How to do it

1. Exhale as you crunch your upper back off the floor, rotating your torso to bring one shoulder toward the opposite knee.
2. Hold the peak contraction for a split second, feeling the squeeze in your obliques.
3. Inhale as you slowly lower your torso back to the starting position with a controlled 2-second tempo.
4. Perform the next repetition by rotating to the opposite side, alternating for the duration of the set.

Form checklist

• Keep your lower back glued to the floor throughout the entire movement.
• Rotate from your ribcage and shoulders rather than just pulling with your arms or neck.
• Maintain a small gap between your chin and chest to avoid neck strain.
• Ensure your legs remain relaxed on the bench; do not use them to pull yourself up.

Pro tips

• Focus on bringing your shoulder toward the opposite hip rather than just the elbow to maximize oblique fiber recruitment.
• Visualize 'wringing out' your midsection like a wet towel at the top of each twist.

Make it harder

• Hold the dumbbell with arms partially extended away from your chest to increase the lever arm and resistance.
• Add a three-second isometric hold at the peak of the rotation on every rep.

Frequently asked

What muscles does the dumbbell twisting crunch legs on bench work?

The dumbbell twisting crunch legs on bench primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell twisting crunch legs on bench?

The dumbbell twisting crunch legs on bench uses dumbbell.

Is the dumbbell twisting crunch legs on bench good for beginners?

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

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