Crunch - Hands Overhead

Crunch - Hands Overhead is a beginner-level isolation in the strength category that primarily works the abs. It is performed with bodyweight.

How to do it

1. 1Lie on the floor with your back flat and knees bent with around a 60-degree angle between the hamstrings and the calves.
2. 2Keep your feet flat on the floor and stretch your arms overhead with your palms crossed. This will be your starting position.
3. 3Curl your upper body forward and bring your shoulder blades just off the floor. At all times, keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position. Exhale as you perform this portion of the movement and hold the contraction for a second.
4. 4Slowly lower down to the starting position as you inhale.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.