Core · Dumbbell
on Stability Ball Dumbbell Overhead Crunch
How to do the on stability ball dumbbell overhead crunch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie back on a stability ball with your lower back supported and hold a dumbbell with both hands extended overhead. Keeping your arms locked over your head, crunch up by curling your rib cage toward your hips, then lower back over the ball under control.
- 1A strong contraction through your entire abdominal wall
- 2Your rib cage pulling toward your hips as you crunch
- 3The dumbbell staying fixed overhead while your abs do the work
Common mistakes
- Avoid pulling with your arms or shoulders
- Don't use your hip flexors to initiate the crunch
- Stay smooth; no jerky motion or bouncing off the ball
Muscles worked
The on stability ball dumbbell overhead crunch mainly works the upper abs and lower abs, with the obliques assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- ForearmsMinor
- LatsMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the on stability ball dumbbell overhead crunch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.