LONG ARM CRUNCH
Upper Ab Focus with Extended Arms
Primary Muscles
Exercise Description
Lie on your back with knees bent and feet flat. Extend your arms straight above your head. Lift your shoulders off the ground by engaging your core, hold briefly, then lower with control. Repeat for reps.
How To Perform
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Extend your arms straight overhead in line with your torso, keeping them close to your ears.
Brace your core and curl your shoulders off the floor, reaching your hands toward the ceiling.
Pause briefly at the top while keeping the lower back gently pressed into the floor.
Lower back down slowly with control and repeat for the prescribed reps.
Expert Tips
Don’t pull on your neck - Keep your arms extended and relaxed through the shoulders to avoid neck strain.
Use slow, controlled reps - Avoid using momentum. Focus on initiating the movement from the abdominals.
Keep lower back anchored - Maintain gentle contact of the lumbar spine with the floor to protect your back.
Progression option - Elevate legs to 90 degrees once form is solid to increase difficulty.
Common Mistakes
Pulling on the neck - Tension in the neck reduces ab activation and can cause strain.
Using momentum - Swinging the arms or jerking up diminishes core engagement.
Arching the lower back - Letting the lumbar spine lift off the floor shifts tension away from the abs.
Info – Long Arm Crunch
The Long Arm Crunch targets the upper abdominals. Avoid pulling on your neck or using momentum. Move slowly and keep your arms extended without tensing the shoulders. Ensure your lower back stays in contact with the floor. Beginners can keep feet on the floor, while advanced lifters may elevate the legs to 90 degrees for added intensity.
Incorporate this exercise to build core strength and improve posture. Adjust repetitions to match your current fitness level and prioritize clean technique over volume.
Equipment Required
No equipment needed.