How to do a Cable Crunch

Authored by Fitbod

About Cable Crunch

Sets Logged
1,372,772
Popularity Rank
95th
Difficulty
Beginner
Abs Strength
92 mSCORE 24th
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Place pulley to the highest position with a rope attachment.
  2. 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.
  3. 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.
  4. Return to the starting position.

Common 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.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    55
    lbs
    1 Rep Max
    70
    lbs
  • intermediate
    8
    reps
    65
    lbs
    80
    lbs
  • advanced
    8
    reps
    75
    lbs
    95
    lbs

Enter your stats to calculate your Sets & Reps