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Last updated February 2, 2026
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abs
Long Arm Crunch
Extend your arms straight overhead next to your ears. Crunch up, keeping your arms aligned with your head. This adds leverage to make the move harder.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
upper abs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your back on a mat with your knees bent and feet flat on the floor.
- Extend your arms straight above your head, keeping them close to your ears.
- Step 2Engage Your Core
- Tighten your abdominal muscles by pulling your belly button towards your spine.
- Ensure your lower back is pressed into the mat to maintain proper alignment.
- Step 3Lift Your Shoulders
- Exhale as you lift your shoulders and upper back off the mat.
- Keep your arms extended and reach forward as if trying to touch your toes.
- Step 4Hold the Position
- Pause at the top of the movement for a moment, feeling the contraction in your abs.
- Avoid pulling on your neck; instead, focus on using your core to lift.
- Step 5Lower Your Body
- Inhale as you slowly lower your shoulders back down to the mat.
- Maintain control throughout the movement to avoid any sudden jerks.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring to maintain proper form with each crunch.
- Focus on your breathing, exhaling as you lift and inhaling as you lower.
- Step 7Finish the Exercise
- After completing your reps, lie flat on your back for a moment to relax your muscles.
- Carefully sit up and stretch your body to relieve any tension.