Cable Crunch

How to Perform the Cable Crunch

1. Attach a rope handle to a high pulley on a cable machine and select an appropriate weight.
2. Kneel facing the machine and grasp the rope with both hands, holding it beside or behind your head.
3. Position yourself so there is tension on the cable in the starting position with your torso upright.
4. Brace your core and crunch downward by flexing your spine, bringing your elbows toward your knees.
5. Focus on curling your ribcage toward your pelvis rather than simply bending at the hips.
6. Squeeze your abs hard at the bottom of the movement for a one-second count.
7. Slowly return to the upright starting position under control and repeat.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Allows precise progressive overload for the abs using the cable stack
• ✓Provides constant tension throughout the range of motion
• ✓Easy to learn and perform with correct form
• ✓Pairs well with anti-extension exercises like planks for balanced core training

Pro Tips

• ●Think about trying to touch your forehead to the floor between your knees to cue the correct movement pattern.
• ●Keep your arms locked in a fixed position throughout — they should not move relative to your head.
• ●Exhale forcefully as you crunch down to maximise abdominal engagement.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the cable crunch in workout programs and training advice.