Strength Training · Bodybuilding
Cable Crunch
The cable crunch is a kneeling abdominal exercise using a high pulley. You curl your ribs toward your pelvis against resistance to train your abs.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach the rope to the highest pulley setting.
- Select a light starting weight.
- Kneel on the mat facing the pulley, far enough away that the cable stays taut.
- Hold the rope ends beside your temples with your torso nearly upright.
- Curl your upper body toward your thighs while keeping your hips over your knees.
- Slowly uncurl to the starting position without arching your lower back.
Form cues
- Exhale as you curl.
- Keep your elbows framing your head.
- Squeeze your abs at the bottom.
Common mistakes
- Bowing at the hipsShorten the distance between your ribs and pelvis rather than tipping your whole torso forward.
- Pulling with your armsKeep your hands in place relative to your head so your torso moves the load.
- Chasing elbow-to-knee contactEnd the curl when your abdomen is fully shortened, even if your elbows do not reach your knees.
Safety
Excessive weight or jerking can strain your neck or lower back. A load you cannot control may pull your torso upward during the return.
- Increase the load only when you can control every repetition.
- Keep the rope off the back of your neck.
- End the set when you need momentum to move the weight.
- Let the weight stack settle before releasing the rope.
If rounding your spine causes back or neck pain, stop and ask a physiotherapist for a suitable alternative.
Muscles worked
Primary muscles
Equipment
- Cable Column
- Cable Rope Attachment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with enough strength left for about two more controlled reps.