How to Do Weighted Crunches
Start and end of one clean rep of Weighted Crunches.
Quick facts
| Primary muscle | Core |
|---|---|
| Secondary muscles | — |
| Equipment | Dumbbell |
| Category | Strength |
How to perform Weighted Crunches
- Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
- Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
- Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
- At the top of the movement, flex your abdominals and hold for a brief pause.
- Then inhale and slowly lower yourself back down to the starting position.
Muscles worked
- Core (primary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Brace as if about to take a light punch and breathe shallowly — don't hold your breath for the whole set.
- Each side works on its own, so match the depth and speed of both arms and don't let the stronger side take over.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Cranking with the hip flexors or neck instead of moving from the trunk.
- Letting the dumbbells drift apart or clang together at the top instead of controlling the path.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Weighted Crunches work?
Weighted Crunches is a focused movement that primarily works the core.
What equipment do I need for Weighted Crunches?
Weighted Crunches needs a pair of dumbbells.
How many sets and reps should I do for Weighted Crunches?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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