Core
Cable Crunch
A kneeling crunch with a cable rope: it lets you load your abs and progress like any other muscle.
Also known as: kneeling cable crunch, rope crunch
- Level
- Intermediate
- Equipment
- Cable Machine
- Type
- Isolation
How to do it
- Kneel facing the high pulley, holding the rope beside your head.
- Sit your hips back slightly and keep them fixed.
- Curl your torso, bringing your elbows toward your thighs.
- Return slowly, stretching your abs.
Form cues
- Your hips don't move; only your spine curls.
- Your hands stay by your head.
- Breathe out as you curl.
Common mistakes
- Sitting back onto your heels: your hips do the work.
- Pulling with your arms: they just hold the rope.
- Too heavy: you can't curl your spine.
Sets and reps
3-4 sets of 10-15 reps with 60 seconds of rest.
FAQ
Is it better than floor crunches?
It lets you add weight and progress, which is hard with floor crunches. Great for building your abs.
How much weight should I use?
One that allows 10-15 reps with a full spinal curl.
Does it work the obliques?
Somewhat; twisting to one side as you curl works them more.
What muscles do cable crunches work?
They mainly work the abs, with help from the obliques and the deep core.
Train with Nuvana
Add cable crunches to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
