Understanding how to isolate each ab muscle group and choosing the right angles and loads to develop muscle, strength, and definition can be tricky, so I made this ultimate cable ab training guide to help you out.
When using cables for ab training, you must include exercises that bend and rotate the torso. Training your abs with cables provides additional loading and constant tension, which can help you build muscle, improve your sports performance, and reduce your risk of injury.
The 18 best cable ab exercises are:
- Kneeling Cable Crunch
- Seated Cable Crunch
- Standing Cable Crunch
- Cable Sit Up
- Cable Decline Sit Up
- Cable Reverse Crunch
- Cable Double Crunch
- Cable Russian Twist
- Cable-Seated Oblique Twist
- Cable Side Bend
- Cable Wood Chop (Low to High)
- Cable Wood Chop (High to Low)
- Cable Pallof Hold
- Cable Standing Pallof Press
- Cable ½ Kneeling Pallof Press
- Cable Pallof March
- Cable Plank Vertical Row
- Cable Side Plank Row
In this article, I’ll share 18 of my top cable ab exercises to target the abdominals, obliques, and deep abdominal muscles and how to perform them properly. I will also share three sample cable ab workouts you can incorporate into your current training program.
If you want to build stronger, muscular abs, let Fitbod help. On average, a new Fitbod user who trains 3 times a week for about 45 minutes will see a 34% strength increase after 3 months. Try Fitbod for free.
Anatomy Of Ab Muscles
The abs are made up of a few smaller muscle groups that are responsible for the movement of the torso (bending, leaning, and twisting) and resisting unwanted movement to eliminate stress on the spine.
These muscles include:
Rectus Abdominals
These muscles run vertically along the front of the body and are the most popular ab muscles because they make up your 6-pack muscles.
They are responsible for bending the torso forward (spinal flexion) and collaborating with the other ab muscles to stabilize your core.
Obliques (Internal and External)
You have two sets of obliques, the internal and external obliques.
Both work to support the spine by (1) resisting rotational forces that put pressure on the spine and (2) promoting rotational force and power (to help you bend, twist, and move your torso without getting injured).
To train these muscles, you should include a mixture of anti-rotational movements and rotational movements.
Transverse Abdominals
These are deeper ab muscles that lie underneath the more superficial rectus abdominals and oblique muscles. They work to create tension that enhances spinal stability and allows you to exert more force.
This muscle stretches from the ribs to the pelvis and is targeted in isometric exercises (where muscles contract but do not change position) like planks and deep breathing drills.
3 Benefits Of Cable Ab Exercises
Below are three main benefits of incorporating cable ab exercises in your workouts.
Ease of Set Up
Cables are very easy to set up as all you need to do is adjust the handles and move the pulley around to have a complete, multi-directional ab training routine. The ability to add and quickly change weights makes this a great piece of equipment for fast-paced workouts, core training circuits, and beginners who may struggle to get set up properly.
Progressive Overload of the Muscles
Cables allow you to add weight and progress your workouts more easily than bodyweight or even dumbbells. With cables, you can increase the weight, change the angle of the movement, or increase the time under tension to encourage progression. While you can easily grab a heavier dumbbell, you may be limited by how much weight you can hold or access.
Can Mimic Real-World Movement Patterns
Cables allow you to add resistance in the exact direction you need to mimic real-world movements.
For example, if you wanted to increase power by swinging a bat, you could swing a weighted stick, however, gravity is pulling the weight down towards earth, making your arms and shoulders work more and more as the weight gets heavier.
Using cables and pulleys takes away the downward pull of gravity and allows you to add resistance in other directions than just straight up (vertically away from gravity). This matters because if you do not do this, you won’t be targeting the abs and obliques as best as you could.
Related Article: Best Cardio for Abs
18 Best Ab Exercises With Cables
Below are 18 of the best ab exercises you can do with cables. The first seven exercises target the rectus abdominis, the next five target the obliques, and the final six target the transverse abdominals and obliques.
Note: not all of the exercises below are found in the Fitbod app. You can refer to the app for most exercises and start building out your ab training programs today by taking advantage of our “TRY 3 WORKOUTS FREE OFFER”.
1. Kneeling Cable Crunch
The kneeling cable crunch is an abdominal exercise that trains the front of the torso (mainly your 6-pack muscles) by bending the trunk forwards.
This is a great way to add strength and muscle mass to the abs, as you can load heavier weights and directly target the rectus abdominal muscles.
How To Do It
- Place a pulley at the highest point and attach a rope or D handle (I prefer to use the rope). Then, kneel and face the weight stack and pulley with your knees 1-2” away from the base.
- Grab the rope and pull it down to rest the center base of the rope on the back of your neck, with the hands by your upper chest (one on each side of the head), and elbows down by your sides.
- Push your hips back to lower the rope until your torso is parallel to the floor.
- Then, pull your ribs into your body toward the front of the pelvis by flexing the abs into a crunching motion.
- Return to the starting position, and repeat.
Pro Tip
Allow the lower back to round at the bottom of the movement. This is called spinal flexion (forward bending), which is the main action of the rectus abdominis. As long as you control the movement, it is perfectly safe.
2.Seated Cable Crunch
The seated cable crunch is similar to the kneeling version above, however, by doing this seated, you target more of the upper and middle abs.
I like this one as it’s easier to take the upper body out of the movement so that you can let your abs do the work.
How To Do It
- Place a cable pulley at the highest point and attach a rope or D-handle to the end. You can also do this on a lat pulldown machine (facing outward)
- Sit down on a bench that is 1-2’ away from the base of the cable system, and face away from the pulley.
- Sit upright and grab the handle and pull it down so that it is touching the back of your neck. The elbows should be by your sides.
- Curl your torso forwards while keeping your hips stable, and think about taking your ribs to the front of your pelvis.
- Return to the starting position, and repeat.
Pro Tip
Think about lengthening the torso as you return to the start position and lower the weight to the stack, but never allow your lower back to hyperextend (arch) as this will take the tension off of your abs and potentially expose you to lower back pain or discomfort.
3.Standing Cable Crunch
This is the standing version of the kneeling or seated cable crunch.
This may be your best option if you cannot kneel or simply want to avoid having to get up and down repeatedly.
How To Do It
- Place a cable at the highest setting, attach a rope handle, and stand 1-2’ away from the base.
- Face the base and grab the handles, and pull them to the sides of your head so that your elbows are by your sides.
- Softly bend the knees and hips to achieve a slightly bent-over position. Allow the torso to stay angled so that the cable itself is not hitting your head.
- Pull the ribs down to the front of the pelvis with your abs only, and then go back to the starting position and repeat.
Pro Tip
The goal is to shorten the distance between your ribs and the front of your pelvis using your abs, so take the time to focus on your abs working rather than letting the arms take over.
4. Cable Sit Up
The lying cable sit-up is an ab exercise that trains the rectus abdominis muscles (6-pack muscles).
I use this exercise when I want to isolate the abs more effectively by reducing the involvement of the upper body. If you find your arms are taking over during crunches, try these instead.
This exercise is very beginner-friendly as it is easy to master.
How To Do It
- Lie down on the floor with your head 2-3’ away from a rope attachment set to a cable position that is 6-12′ ‘ off the floor.
- While laying on your back, reach and grab the rope handles and pull your hands to the sides of your head, with elbows by your sides.
- Roll your chest upwards and lift your torso up off the floor. Keep your abs crunched to avoid coming to an upright position at the top of the movement.
- Slowly lower your upper torso back to the starting position, and repeat.
Pro Tip
I find this movement more successful when I anchor my feet underneath something. Try placing two heavier dumbbells next to each other and pinning your toes under the handles to secure them as you perform the sit-ups.
5. Cable Decline Sit Up
The cable decline sit-up is similar to the lying cable sit-up but uses a decline bench to increase the range of motion of the movement.
By increasing the range of motion, you increase how hard your abs must work to perform the movement, especially the lower abs.
How To Do It
- Place a decline bench facing away from a cable stack (with the end of the bench being 1-2’ away from the base).
- Clip a rope attachment onto a cable, and set the pulley so that it is in line with the edge of the decline bench (the end where your head goes).
- Sit down on the decline bench and secure your feet under the pads, and lie backward, grabbing the rope handles.
- Pull the handles down so that the center of the rope is across the back of your neck and your elbows are by your sides.
- Perform a sit-up by lifting the upper torso upwards while keeping the ropes over your shoulders. Sit up and then lower yourself slowly to the starting position, and repeat.
Pro Tip
Make this more effective by slowly lowering the torso back down every rep. By doing this on a decline, you can focus on targeting the lower, middle, and upper abs. Don’t lose out on the muscle-building benefits of the decline by not controlling the lowering phase!
6. Cable Reverse Crunch
The cable reverse crunch is for the lower abs and is a weighted version of the lying leg pull-in or hanging knee raise.
This exercise does require a special ankle attachment, which most gyms have, as they are also used for many cable glute exercises.
How To Do It
- Set a cable pulley to the lowest position, and attach an ankle strap or loop.
- Lie down and place your ankles through the straps or loops so that they are secure, and then scoot your hips back until your legs are straight. You can lie down with straight legs and have the weights suspended.
- Push your lower back into the floor and prevent the lower back from hyperextending (arching).
- Pull the knees into the chest slowly, straighten the leg back out in front of you to the starting position, then repeat.
Pro Tip
If you’re struggling to maintain your position, you can grab a heavy dumbbell or kettlebell to help secure your upper torso as you pull the knees into the body.
7. Cable Double Crunch
The cable double crunch is similar to the reverse crunch. However, you will also add crunch to your upper torso. This allows you to train the lower, middle, and upper abs simultaneously.
How To Do It
- Set the cables up like you would the reverse crunch, with the ankle loop attachment set at the low position, with your feet in the loop and hip smoothed back far enough to have the weight stack suspected.
- With your legs straight and shoulders on the ground (and hands behind the head), pull the knees into the chest while simultaneously lifting your chest to the knees.
- Pause at the top of the movement for 1-2 seconds, and then slowly straighten the legs and lower your shoulders back to the starting position.
Pro Tip
This is a very advanced exercise and doesn’t require a ton of weight. Master this with body weight first (no weight around the ankles). If you struggle to do this, break the movement up into the knee, pull in, then add the upper torso crunch, and then rest. Over time you can then combine them.
8. Cable Russian Twist
The Cable Russian twist is an oblique exercise that can be done to train the sides of the torso and increase rotational power and spinal stability.
Like the normal Russian twist, you can do this seated on the ground or seated on a Bosu ball, whichever you prefer. I’ll walk you through how to do these from the floor position.
How To Do It
- Sit on the floor with your body turned 90 degrees from the cable stack machine.
- Set the pulley high to chest height (as you are seated), and make sure you are far enough away from the base so that when you are reaching your arms across and holding the handles, the weights are suspended (and you are working).
- Rotate your upper torso and move the handle across your body, keeping your elbows fixed in the position they started (straight or bent).
- Go back to the starting position, and repeat for reps. When done with that side, turn your body to face the other way and repeat.
Pro Tip
It can be helpful to secure your feet under weights or have a partner hold them down as you rotate. You also want to make sure that as you rotate, both sides of the hips (buttocks) stay on the floor, as this will make sure you are not leaning or laterally bending your body to cheat the movement.
9. Cable-Seated Oblique Twist
This is a seated version of the cable Russian twist and may be better for beginners or lifters who find they are using too much of their upper body and not feeling enough of their obliques during the Russian twist version.
This is also a good option to increase the range of motion to force more rotational control and mobility than the Russian twist.
Lastly, this seated variation minimizes the amount of hip movement, which can be helpful for beginners who struggle to keep the body stable during standing or seated twist exercise.
How To Do It
- Sit down on a bench, and set the pulley height so that it is in line with your chest.
- Sit falling 90 degrees turned from the pull so that when your hands are out in front of you holding the handle, the pulley runs in the same direction as the bench.
- Rotate your trunk and arms so that the hands are near the weight stack, then rotate the trunk in the opposite direction, having your arms stay straight as the hands move in an arcing motion.
- Rotate until you are pointing your hands out away from the weight stack, and then slowly return to the starting position.
- Complete the set, and then repeat on the other side.
Pro Tip
Be careful to do those slowly, as you want to avoid creating a lot of torque and twisting stress on the lower back. Instead, focus on keeping constant tension on the abs and not using the arms too much (if you start bending the elbows and pulling with your biceps, you are using your arms too much).
10. Cable Side Bend
The cable side bend trains the obliques, which are the side muscles of the core.
When doing this, you want to think about using the sides of your torso to control the bending of the torso (laterally).
How To Do It
- Stand 2-3’ away from a cable handle set in the low pulley position.
- While holding the handle in one arm, place your feet shoulder-width apart and brace your core to avoid arching the lower back.
- Bend your torso laterally towards the weight stack, feeling the stretch in the side of the torso that is on the opposite side.
- Pull your torso back upright using the oblique that was just stretched, and repeat.
Pro Tip
Think about creating space between the bottom of the ribs and the top of the hips when stretching (leaning towards the weight), then closing down that gap to lift the weight.
11. Cable Wood Chop (Low to High)
The cable wood chop (low to high) is a rotational exercise that trains the obliques and the entire torso.
This exercise also helps reinforce spinal stability and strength as the body is in motion (in this case, while creating rotational force), which improves athletic performance and can help make you more resistant to injury.
How To Do It
- Stand 2-3’ away from a cable handle set in the low pulley position (knee or hip height).
- Grab the pulley with your right hand as you turn 90 degrees (perpendicular) to the pulley so that your right-hand reaches across your torso (you are now looking to your left). Your left hand can be on top of the right one for added security.
- With straight elbows (or slightly bent), rotate the torso and move the hands on an upwards, diagonal path until the chest and arms face outwards (90 degrees, now you are looking over to your right).
- Slowly reverse this motion and go back to the starting position, and repeat for reps, then switch your setup and repeat on the other side.
Pro Tip
You can let your feet and hips rotate (turn the entire body, so the toes, hips, and shoulders) if you want whole-body rotation, or you can shorten the movement to use only the obliques by keeping your knees or hips stable. If you choose the latter, do not over-rotate and create too much twisting stress on the planted knees and hips.
12. Cable Wood Chop (High to Low)
The cable wood chip (high to low) is another rotational cable exercise that trains the obliques from a different angle.
This can be helpful if you want to mimic real word actions where you are producing rotational force on a downward angle or if you want to train the obliques at all angles (upwards, downwards, and across).
How To Do It
- Stand 2-3’ away from a cable handle set in the high pulley position (head height).
- With your right hand, grab the pulley and turn 90 degrees (perpendicular) so that your right-hand reaches across your torso as you look over your left shoulder. Place your other hand on top for added security.
- With straight elbows (or slightly bent), rotate the torso and move the hands on a downwards, diagonal path as you look out over your right shoulder.
- Reverse this motion under control and return to the starting position, repeat for reps, then switch sides.
Pro Tip
Be careful not to let your body lean laterally to pull the weight down. Sometimes it can be easy to shift weight outwards to counterbalance the load. I like to think about staying as tall as I can as I pull the pulley downwards and be aware of my body wanting to lean in any direction.
13. Cable Pallof Hold
The cable Pallof hold is a core-strengthening exercise that can be done at a variety of angles and intensities to challenge core stability and pelvic control.
This is a great exercise to prepare for a tough workout, improve core and pelvic stability, and target the deeper core muscles (transverse abdominals and obliques).
How To Do It
- Stand with your feet hip-width apart and the side of your body facing a cable machine. Set the cable pulley to chest height.
- While standing 2-3 feet away from the machine, grab a cable handle at shoulder height with both hands and position the handles in the middle of your chest, feeling the tension on the cable.
- With your core braced, exhale through the lips and extend your arms in front of you. Think about pulling the front of your pelvis up towards your ribs, and pulling your ribs down towards the front of your pelvis.
- Hold this position for 10-30 seconds, then do the other side by turning and facing the other direction.
Pro Tip
When doing this, make sure that you are keeping your chest up and shoulders back. A lot of times, people will extend their arms in front of them and collapse their chest and shoulders forward. Instead, think about reaching your arms in front of you while keeping your upper back and head aligned over the pelvis as you keep the ribs down (don’t let them lift).
14. Cable Standing Pallof Press
The cable Pallof press takes the Pallof hold and adds a dynamic aspect to it. By adding this pressing motion, you create more instability which makes it more challenging for your core to stay stable.
This core exercise helps to reinforce proper core and pelvic stability (not allowing the lower back to arch as the hands move) during pressing and pulling movements.
How To Do It
- Stand with your feet hip-width apart and the side of your body facing a cable machine. Set the cable pulley to chest height.
- Stand 2-3’ in front of the cables and grab the handle with both hands.
- Position the handle in the middle of your chest, pull the ribs down, and deeply inhale into the stomach.
- As you exhale, extend the arms in front of you, keeping the back flat, shoulders back, and elbows extended.
- Pull the hands back into the starting position, and repeat for reps. Switch sides when done.
Pro Tip
When you pull the hands back to the chest, think about pulling the shoulder blades together and keeping the chest up. Many lifters will use their arms and collapse their shoulders forward. Instead, think about pulling the handle back in with your back, like a row (to the chest).
15. Cable ½ Kneeling Pallof Press
Doing the ½ kneeling Pallof press is a way to train the Pallof press as it offers more hip and pelvic stability to the lifters.
This may be helpful for individuals who are not able to perform the normal pallof press while standing due to poor pelvic control.
How To Do It
- Kneel with your right knee down, and left leg in front of you, with the right side of your body facing a cable machine. Set the cable pulley to chest height.
- Make sure you are 2-3’ away from the cables and grab the handle with both hands.
- Place the handle in the middle of your chest and pull your ribs into your body.
- Exhale and extend the arms in front of you.
- Once the arms are straight in front of you, pull the handle back into the middle of your chest and repeat for reps.
- When done, you can turn and face the other direction, switch knee placement, and do the other side.
Pro Tip
It is helpful to think about flexing the glute of the leg that has the knee down (in this example the right glute). This will help create more stability as you are in the position to help you stabilize your pelvis as well as be able to resist the lateral pulling of the cable.
16. Cable Pallof March
The cable Pallof march is the most advanced Pallof exercise as it is dynamic in nature and requires coordination and high amounts of core and pelvic stability
This is a great way to teach athletes not to overextend the lower back while running, sprinting, or while the legs are bending and extending.
How To Do It
- Stand 2-3 in front of the cable machine with the right side of your body facing the machine. Set the cable pulley to chest height.
- Grab the handle and pull it into the middle of your chest with both hands. Exhale and press the handle in front of you and straighten your arms.
- With both feet underneath you, lift one leg as if you were marching, keeping all your weight on the other leg.
- Repeat this marching by alternating legs, and always keeping the arms straight and core tight.
Pro Tip
This is a very tough exercise, and you do not need a ton of weight to do this. If you notice you are losing form, leaning, or using your arms too much and starting to bend them, decrease the weight.
17. Cable Plank Vertical Row
The cable plank vertical row is a plank combined with a single-arm pulldown motion. While this does train the back muscles (like a one-arm pulldown), it also challenges the entire core to keep the torso stable during the entire movement.
This is a core exercise, so use only enough weight to give you something to pull against with your upper body. This is not a great back exercise, so if you want to train back, then do pulldowns instead.
But, if you are doing this to train the core, then do this with enough weight to feel the abs and focus on keeping the hips stable.
How To Do It
- Assume a plank on your elbows, with your head 3’ in front of a low pulley cable stack.
- While holding an elbow plank, brace your core and push your toes into the ground, keeping your legs straight. Reach your right arm forward in front of you and grab the handle.
- Pull the handle to your upper right shoulder, flex the back like you would a lat pulldown, and then return your arm to the starting position.
- Repeat for reps on the right side, and then switch the handle to your left side and repeat
Pro Tip
I like using this if there are lifters who fail to keep the core braces and contract during rows and pulldowns. This helps them learn the relationship between a strong, stable midsection and how it impacts their ability to do other movements.
18. Cable Side Plank Row
The cable side plank row is a plank combined with a single-arm rowing motion. This trains the back but also trains the side of the torso (obliques).
Like the other plank row variations, this is best used as a core exercise or an exercise to help reinforce core stability during back exercises. If you want to grow a bigger back, just do cable rows, rather than these.
How To Do It
- Assume a side plank on your elbows, with your body a few feet away from the low cable pulley. You should be facing the cable machine, with your chest in line with the pulley.
- Reach forward with your arm that is not on the ground and grab the handle so that the weight is lifted off the stack and you feel the tension on the cable.
- Row the handle towards your torso until the handle is on the side of your torso, and then slowly extend the arm back out in front of you.
- Repeat for reps on that side, and then switch your body and switch the setup to the other side.
Pro Tip
Control the weight down as you straighten your arm. If not, the cable will try to pull your chest toward the floor. By controlling the movement, you will force the obliques and lower back to stay more active and get more out of the movement.
Related Article: Ab Day at the Gym: How to REALLY Train Abs
Sample Ab Routine With Cables
Below are three workouts that you could incorporate into your training plan.
- The first workout is for beginners with no experience training with cables.
- The second is a workout for more advanced lifters who want a complete cable ab workout to develop strength and muscle growth.
- The third is for more advanced lifters who want a cable ab workout to develop muscle endurance and stamina.
Beginners should follow the “Workout 1” 2 times a week for 6 weeks and then progress to the advanced workouts.
Non-beginners can train “Workout 2” and “Workout 3” once per week (each) to focus on developing strength, muscle, and endurance weekly using the workout templates below.
Note: most of the exercises below are found in the Fitbod app, however, not all. The workout below are examples you can use as a template to build your workouts in the Fitbod app.
Workout 1 – Beginners
- ½ Kneeling Pallof Press: 3 sets of 10 reps per side, resting 45 seconds between sets
- Seated Cable Crunch: 4 sets of 10, 10, 20, 20 reps, resting 60 seconds between sets
- Cable Seated Oblique Twist: 3 sets of 10 reps (per side), resting 45 seconds between sets
Workout 2 – Muscle Growth and Strength (for Non-Beginners)
- Kneeling Cable Crunch: 3 sets of 10 reps per side, resting 45 seconds between sets
- Cable Wood Chop (Low to High): 3 sets of 10 reps per side, resting 45 seconds between sets
- Cable Pallof March: 3 sets of 30 steps (15 per side), resting 30 seconds between sets
Workout 3 – Endurance and Stamina (for Non-Beginners)
- Kneeling Cable Crunch: 3 sets of 15 reps per side, resting 30 seconds between sets
- Cable Side Bend: 3 sets of 15 reps per side, resting 30 seconds between sets
- Cable Russian Twist: 3 sets of 30 reps (15 per side), resting 30 seconds between sets
Looking for a workout program? Try using the Fitbod App, which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts. Try Fitbod for free.
Frequently Asked Questions
Are Cables Good For Abs?
Yes, cables are great for ab training as they allow you to train from various angles and loads and keep constant tension on the muscles. There are also a wide array of exercises, making them perform for all fitness and abilities levels.
Can You Build Abs Using Only Cables?
Yes, you can build abs only with cables, as they allow you to train all abs areas with heavy and light weights. You can keep constant tension on the muscles and choose exercises that are appropriate for all levels of fitness.
About The Author
Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FIT Strength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs.
