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Cable Crunch
PullIsolationCâbleBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Kneel below a high pulley that contains a rope attachment.
- 2Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
- 3Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
- 4With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
- 5Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
- 6Repeat for the recommended amount of repetitions.
About Cable Crunch
The cable crunch loads spinal flexion with constant tension, letting you overload the abs the same way you would any other muscle. Kneeling below a high pulley, you curl your spine down against the weight. A great step up for anyone who has outgrown floor crunches.
check_circleBenefits
- check_circleTrue progressive overload on the abs via the adjustable stack
- check_circleConstant tension across the full range, unlike bodyweight crunches
- check_circleKneeling position that limits hip-flexor takeover
lightbulbExecution tips
- lightbulbRound the spine vertebra by vertebra instead of pulling with the arms
- lightbulbKeep the hips fixed; only the upper back should curl
- lightbulbDrive the elbows toward the thighs while exhaling hard
- lightbulbControl the way back up over 2-3 seconds to keep tension
warningCommon mistakes
- warningUsing the arms as a lever instead of flexing the trunk
- warningPulling from the hips, turning it into a hip-flexion movement
- warningLoading too heavy and losing the spinal curl
- warningStaying with a flat back instead of truly rounding the abs
helpFrequently asked questions
How many reps should I do?expand_more
Aim for 12 to 20 controlled reps; the abs respond well to slightly higher rep sets.
What can I use if there's no cable?expand_more
A floor crunch or decline crunch reproduces the same trunk-flexion movement.
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