Lever Seated Crunch (arm bar)
The Lever Seated Crunch (arm bar) primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Brachialis, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Teres Major, Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Sit on machine with back and hips against padded supports. Place feet on floor or feet bars so thigh is approximately horizontal. Grasp handles and position forearms on bars or pads. Execution: With hips stationary, flex waist so arms and upper torso travel forward and downward. Return and repeat. Comments: Taller individuals will place feet on floor, whereas shorter individuals will place feet on feet bars. SeeSpot Reduction Myth.
Alternative Exercises
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