Lever Seated Crunch (arm pad)
The Lever Seated Crunch (arm pad) primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Teres Major, Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
A machine isolation push exercise targeting the Rectus Abdominis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| 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 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: Position seat so shoulders are same height of padded lever. Sit on machine and place arms over lever pad. Push padded lever down slightly until shoulder is fixed at approximately 90º or slightly greater. Execution: With hips stationary, flex waist in "C" shape so elbows point downward. Return and repeat. Comments: Maintain shoulders fixed at 90º or greater so upper arm and upper back are close to perpendicular. Men should keep chest close to padded lever. Women may choose to position chest as close as possible without making contact with inside of lever. SeeSpot Reduction Myth.
Alternative Exercises
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