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Long Arm Crunch

Step by step instructions, muscle activation and variants for the Long Arm Crunch.

EasyAbs

About this exercise

The Long Arm Crunch is an abdominal exercise that increases the difficulty of a standard crunch by extending the arms overhead, creating a longer lever and placing greater tension on the rectus abdominis. The extended arm position shifts the resistance further from the hips, demanding more from the upper abdominal region.

How to Perform

  • Lie on your back with your knees bent and feet flat on the floor
  • Extend both arms straight overhead, keeping them close to your ears
  • Engage your core and exhale as you curl your shoulder blades off the floor
  • Reach your arms forward and upward, leading the movement with your chest
  • Hold the contracted position briefly, squeezing your abs
  • Inhale and slowly lower your shoulder blades back to the floor
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Abs
Secondary
Obliques

Common Mistakes

Common mistakes content is coming soon.

About the Long Arm Crunch

The Long Arm Crunch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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