arrow_backAll exercises
Seated Cable Crunch
PullIsolationPulleyBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Seat on a flat bench with your back facing a high pulley.
- 2Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
- 3With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
- 4As you inhale, go back to the initial position slowly.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Seated Cable Crunch
The seated cable crunch, back facing a high pulley, offers a seated alternative to the kneeling cable crunch, with the advantage of a more stable position for some lifters. Seated on a bench with the rope held behind the neck, you flex the torso by driving the elbows toward the hips, a direct, effective ab workout.
check_circleBenefits
- check_circleMore stable seated position for some lifters
- check_circleAdjustable resistance for true progressive overload
- check_circleGood alternative to the kneeling cable crunch
lightbulbExecution tips
- lightbulbKeep the hips stable; only the torso moves
- lightbulbFlex from the upper back, not the shoulders
- lightbulbExhale hard on each contraction to fully engage the abs
warningCommon mistakes
- warningPulling with the arms instead of flexing the trunk
- warningHips moving during the movement
- warningToo much load that breaks technique
helpFrequently asked questions
What's the difference from the kneeling cable crunch?expand_more
The seated position offers more stability, while the kneeling version often allows a greater range of motion.
Do I need a lot of load for this exercise?expand_more
No, a moderate load is enough; what matters is the quality of the contraction, not the weight lifted.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.