Iso Crunch Cross Body Single Arm Dumbbell Press
Isometric crunch hold combined with a cross-body single-arm press for core stability and upper-body strength.
Core & AbsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: abs & obliques. Secondary: shoulders, triceps, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Lie on your back and lift into a partial crunch, holding the position.
- Hold a dumbbell in one hand and press it across the body.
- Keep the core braced and shoulders elevated.
- Lower the weight with control and repeat.
- Complete reps then switch sides.
Equipment
- Dumbbell
Coaching tips
Benefits
Isometric crunch hold combined with a cross-body single-arm press for core stability and upper-body strength.
Common mistakes
Avoid losing the crunch position or rotating the hips.
Make it harder
Increase dumbbell weight or hold the iso longer.
Make it easier
Perform the press without the iso crunch hold.
Breathing
Exhale as you press, breathe steadily during the hold.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
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Advanced · 4 sets × 20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.