How to do the Cable Crunch
Attach the rope to a high pulley and kneel in front of it, holding the ends beside your head.
Keep your hips still.
Curl your torso down, bringing your elbows toward your thighs while squeezing your abs.
Rise slowly without letting the weight pull you up.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The abs flex your spine and stop it from arching. Mix crunching moves (crunches, leg raises) with anti-extension work (planks, rollouts).
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Crunch doesn’t suit your gym or your joints.
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