Core · Abs · Cable
Cable Crunch
The cable crunch is kneeling under a high pulley and crunching the torso down against a rope. The weight stack lets you load the abs like any other muscle and add weight in small steps.
How to
Cable- 1 Kneel facing a high pulley, rope behind the head.
- 2 Crunch down, bringing the elbows to the knees.
- 3 Return slowly to a tall kneel.
Tips
- Keep the hips still; the spine curls, the hips do not hinge.
- Hold the rope beside the head and keep it there.
- Abs respond to load like other muscles; add weight over time.
Common mistakes
- Sitting back on the heels to pull the weight.
- Pulling with the arms.
- Short reps without a full curl of the spine.
Muscles worked
Main
- Abs (rectus abdominis)
Also working
- Obliques
Breathing and bracing
Breathe out hard as you crunch, breathe in as you come back up.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1 min rest
- Where it fits
- At the end of any session, 2–3 times a week
Setup
- 1 Attach a rope to a high pulley.
- 2 Kneel facing the machine, a short way back.
- 3 Hold the rope ends beside the head or in front of the forehead.
- 4 Start tall, with the hips over the knees.
Technique in detail
- Crunch down by rounding the spine, bringing the elbows toward the thighs.
- Keep the hips still; do not sit back onto the heels.
- Squeeze the abs at the bottom.
- Return slowly to the tall kneel, keeping the tension.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Why do I feel it in my arms?
You are pulling the rope with the arms. Keep the hands fixed by the head and move only the spine.
Should the hips move?
No. If they sit back, the weight is too heavy and the hips are doing the work.
How heavy should I go?
Heavy enough that 10–15 reps with a full round of the spine are hard.
Log it in Volu(me)
Add Cable Crunch to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.