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Dumbbell Crab Reach 101 Video Tutorial

Gym Main Variation Core Exercise

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Dumbbell Crab Reach
Dumbbell Crab Reach

Exercise Synopsis

Target Muscle Group

Glutes

Secondary Targets

Execution

Isolation

Force Type

Core

Required Equipment

Dumbbell

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Dumbbell Crab Reach is a dynamic core exercise primarily targeting the glutes with secondary engagement of the obliques. In this exercise, the individual starts in a seated position with knees bent and feet flat on the floor, holding a dumbbell in one hand. They lift their hips off the ground, creating a tabletop position, while simultaneously extending the opposite arm towards the ceiling, reaching diagonally across the body. This movement engages the glutes to stabilize the hips and pelvis, while the obliques contract to facilitate the diagonal reach. The exercise effectively strengthens the core and promotes stability, making it a valuable addition to any workout routine.

How to Perform

  1. Setup: Start by sitting on the floor with your knees bent and feet flat on the ground, hip-width apart. Hold a dumbbell in one hand, grasping it firmly with your palm facing inward towards your body.

  2. Positioning: Place the dumbbell on the ground just behind your hips, ensuring it's within easy reach when you lift your hips off the ground. Keep your other hand on the ground for support, slightly behind your body.

  3. Engage Core: Activate your core muscles by drawing your belly button towards your spine. This will help stabilize your torso throughout the exercise.

  4. Lift Hips: Press through your heels and palms to lift your hips off the ground, creating a tabletop position with your body. Keep your hips lifted and your glutes engaged throughout the exercise.

  5. Reach Across: While maintaining the tabletop position, extend the arm holding the dumbbell diagonally across your body, reaching towards the opposite side. Keep your arm straight and your gaze focused on the dumbbell throughout the movement.

  6. Rotate Torso: As you reach across, rotate your torso slightly towards the reaching arm, engaging your oblique muscles on the side of your body. This rotational movement adds an additional challenge to your core muscles.

  7. Pause and Squeeze: Once you've reached as far as you comfortably can, pause for a moment and squeeze your glutes and obliques to maximize muscle engagement.

  8. Return to Starting Position: Slowly lower the dumbbell back towards the ground, returning to the tabletop position with your hips lifted. Keep your core engaged and your hips stable throughout the movement.

  9. Switch Sides: Complete the desired number of repetitions on one side before switching to the other side. Maintain proper form and control throughout each repetition.

  10. Cooldown: Once you've completed the set, gently lower your hips back to the ground and release the dumbbell. Take a moment to stretch your glutes, obliques, and other muscles if desired.

Tips

  1. Begin seated with knees bent, feet flat, holding a dumbbell in one hand.

  2. Lift hips off the ground, creating a tabletop position with your body.

  3. Extend the arm holding the dumbbell diagonally across your body.

  4. Rotate your torso slightly towards the reaching arm to engage obliques.

  5. Keep hips lifted and glutes engaged throughout the exercise.

  6. Maintain a straight line from shoulders to knees in the tabletop position.

  7. Pause at the end of the reach and squeeze glutes and obliques.

  8. Control the movement as you lower the dumbbell back to starting position.

  9. Keep core muscles engaged to stabilize the torso and pelvis.

  10. Alternate sides and repeat for desired number of repetitions, focusing on quality form and control.

How Not to Perform