How to do a Cable Crunch
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Cable Crunch
Target muscles worked
Instructions for Proper Form
Cable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
- Place pulley to the highest position with a rope attachment.
- In an upright kneeling position, grab ahold the ends of the rope and pull it down to rest the base on the back of your neck and flex the elbows to your sides.
- Hinge your hips backward to lower the rope until your torso becomes parallel with the floor and then flex the bottom of your ribcage towards to top of your pelvis.
- Return to the starting position.
Common Form Mistakes
Sitting Up Too Far
Crunches are designed so you only raise your shoulder blades, not your entire torso. While it isn’t ineffective or dangerous to raise your torso off the ground, it isn’t a crunch. Focus on contracting your abs to get just your shoulders elevated.
Weight & 1 Rep Max Calculator
Average Cable Crunch standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps55lbs1 Rep Max70lbs
- intermediate8reps65lbs80lbs
- advanced8reps75lbs95lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Cable Crunch
1. Ab Crunch Machine
96.1 mSCORESWAPPED 10,561 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
2. Crunches
94 mSCORESWAPPED 6,173 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
- Beginner
- Abs
3. Plank
92.8 mSCORESWAPPED 4,611 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
- Beginner
- Abs
4. Leg Raise
96.5 mSCORESWAPPED 4,383 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs
5. Russian Twist
96.2 mSCORESWAPPED 3,903 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
- Abs
6. Flutter Kicks
88 mSCORESWAPPED 3,091 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
- Beginner
- Abs
7. Oblique Crunch
86.7 mSCORESWAPPED 3,053 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
- Beginner
- Abs
8. Bicycle Crunch
91.8 mSCORESWAPPED 2,946 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
- Beginner
- Abs
9. Vertical Knee Raise
92 mSCORESWAPPED 2,851 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
- Beginner
- Abs
- Vertical Bench (Vertical Knee Raise)
10. Scissor Kick
94.2 mSCORESWAPPED 2,670 TIMESScissor Kicks are a bodyweight, core exercise that involve raising your feet off the ground, and kicking your legs up and down. By raising your legs off the ground, you’re already working your core. By continually alternating which leg is raised, you’re constantly forced to keep your core engaged for stability as well as to keep each leg raised.
- Beginner
- Abs