Cable Crunch
Core
Weight & Reps
Cable
Cable crunches allow you to add progressive resistance to your ab training. Kneel facing a high pulley and crunch downward, focusing on contracting the abs rather than pulling with the arms.
How to Do Cable Crunch
- Kneel facing the high cable with a rope attachment, holding the rope behind your head
- Keep your hips stationary — all movement should come from your torso crunching down
- Crunch your ribcage toward your pelvis, rounding your upper back
- Hold the bottom position for a 1-second squeeze, then return with control — don't let the weight yank you up
Form Cues
- Kneel facing the high cable with a rope attachment, holding the rope behind your head
- Keep your hips stationary — all movement should come from your torso crunching down
- Crunch your ribcage toward your pelvis, rounding your upper back
- Hold the bottom position for a 1-second squeeze, then return with control — don't let the weight yank you up
Common Mistakes to Avoid
- Sitting back onto the heels (hip flexion) instead of crunching the torso forward
- Pulling the rope with the arms instead of keeping the arms fixed and crunching with the abs
- Not rounding the spine during the crunch — this exercise requires spinal flexion to work the abs
Muscles Worked
Primary
Rectus Abdominis
Secondary
Obliques
Serratus Anterior
Hip Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the cable crunch work?
Cable crunches primarily target the rectus abdominis with progressive overload from the cable, with secondary engagement from the obliques, serratus anterior, and hip flexors.
How much should a beginner cable crunch?
Beginners typically start at 30-50 lbs (14-23 kg). The key is using the abs to crunch, not pulling with the arms — if you feel it in your arms, reduce the weight.
Cable crunch vs hanging leg raise — which is better?
Cable crunches target the upper abs through spinal flexion with adjustable resistance, while hanging leg raises target the lower abs through hip flexion. Use both for complete rectus abdominis development.
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