Dumbbell Single-Arm Starfish Crunch
Torch your core with the Dumbbell Single-Arm Starfish Crunch! This challenging exercise targets your abs and obliques, building strength and definition.
The Dumbbell Single-Arm Starfish Crunch is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Single-Arm Starfish Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Dumbbell Single-Arm Starfish Crunch Variations and Alternatives
How to do the Dumbbell Single-Arm Starfish Crunch
Starting Position:
Lie flat on your back on the floor or an exercise mat.
Hold a dumbbell in your right hand.
Extend your right arm straight up towards the ceiling.
Your left arm should be extended out to the side, parallel to the floor.
Extend both legs straight out, slightly off the ground. Your body should create a starfish shape.
Positioning:
Ensure your core is engaged throughout the exercise.
Your neck should be neutral; look straight up towards the ceiling.
Movement:
As you exhale, bring your right arm (holding the dumbbell) and your left leg together towards the center of your body, performing a crunch.
Your shoulder should lift off the ground while keeping your lower back pressed down.
Aim to touch the dumbbell towards the knee of your left leg.
Return to Starting Position:
Inhale as you slowly lower your arm and leg back to the starting starfish position.
Maintain control throughout the movement, avoiding any jerky motions.
Repetitions:
Perform 10-15 repetitions on one side.
Switch the dumbbell to your left hand and repeat the exercise for the same number of repetitions.
Tips:
Keep your movements slow and controlled to maximize engagement of your core muscles.
Adjust the weight of the dumbbell if necessary; the goal is to maintain good form throughout.
If you find it challenging, you can perform the exercise without the dumbbell to focus on mastering the movement.
Dumbbell Single-Arm Starfish Crunch FAQs
What muscles does the Dumbbell Single-Arm Starfish Crunch work?
The Dumbbell Single-Arm Starfish Crunch mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dumbbell Single-Arm Starfish Crunch?
None. The Dumbbell Single-Arm Starfish Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Single-Arm Starfish Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Dumbbell Single-Arm Starfish Crunch variations and alternatives?
Similar exercises include the Dumbbell Hollow Rock, Dumbbell Overhead Crunch, Dumbbell Russian-Twist to Single-Arm Press and Dumbbell Hold Crunch with Leg off.
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