Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Hands Overhead Ab Crunch Overview

The hands overhead ab crunch is an ab crunch variation that provides a little more resistance than its traditional counterpart.

By bringing your arms up overhead, you add just a little more bodyweight to the exercise than if you were to keep your arms crossed or behind the head.

Hands Overhead Ab Crunch Instructions

  1. Lay supine in a relaxed position with your knees up and hands overhead.
  2. Exhale and squeeze your abs as you curl your upper body off the floor.
  3. Once your abs are fully contracted and your upper back is off the floor, slowly lower yourself back to the starting position.
  4. Complete for the assigned number of repetitions.

Hands Overhead Ab Crunch Tips

  1. Exhale hard like you’re blowing out candles on a cake and hold the contraction for a second in order to improve mind muscle connection.
  2. If your lower back bothers you during this exercise, choose more anti extension and anti rotation based movements.
  3. Avoid putting the hands behind the head as this can lead to excess strain upon the neck.