Cable Crunch: How-to, Tips & More
The Cable Crunch is a beginner isolation exercise for your abs. You do it with cable machine and rope attachment. It is a good fit when your goal is muscle growth.
Muscles worked
Abs
Primary
How to do the Cable Crunch
- Kneel facing a high pulley holding a rope at the sides of your head.
- Crunch your ribs down toward your hips.
- Round your upper back, keep your hips still.
- Return slowly.
Cable Crunch tips
- Move from your trunk, not your arms.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Rope attachment
Type
Isolation
Cable Crunch alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cobra Stretch
Bodyweight
Frequently asked questions
What muscles does the Cable Crunch work?
The Cable Crunch mainly works your abs.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Cable Crunch good for beginners?
Yes. The Cable Crunch is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Cable Crunch?
You need cable machine and rope attachment.
Add Cable Crunch to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon