Weighted crunch (behind head)

What it works

Primary muscle

Abs

Also works

Lower backFront delts

Equipment

Weight plate

Movement

Core

Type

Isolation

Logged as

Bodyweight + added weight

Suggested rest

90 seconds

How to do it

1. 1Lie on a flat bench with knees bent, feet flat, and lower back lightly pressed into the bench.
2. 2Grip a small plate with both hands and place it behind your head at the base of the skull; keep elbows slightly in and avoid pulling on the neck.
3. 3Brace your core and exhale as you curl your upper spine off the bench, bringing ribs toward pelvis; keep the chin gently tucked.
4. 4Pause briefly when shoulder blades are just off the bench, maintaining tension in the abs.
5. 5Inhale and lower your torso back down under control until shoulder blades touch, without relaxing the core.
6. 6Keep movement small and segmental (about 15–30° of spinal flexion), and use a load you can control without pulling with the arms.

What to do instead

• Weighted overhead crunch (on stability ball)Weight plate
• Hanging leg hip raiseBodyweight
• Weighted crunchWeight plate
• Decline crunchBodyweight
• Crunch (hands overhead)Bodyweight
• Stability ball crunch (full range hands behind head)Other

Easier variations

• Seated side crunch (wall)Bodyweight
• Butt-upsBodyweight
• CocoonsBodyweight
• Leg pull in flat benchBodyweight

Harder variations

• Weighted hanging leg-hip raiseWeight plate
• Hanging pikeBodyweight
• Suspended reverse crunchBodyweight
• Gorilla chinBodyweight

More Core exercises

• 3/4 sit-upBodyweight
• 45° side bendBodyweight
• Ab coasterMachine
• Bicycle crunchBodyweight
• Alternate heel touchersBodyweight
• Arm slingers hanging bent knee legsBodyweight