How to do the Cable Kneeling Crunch with Alternating Oblique Twist
Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
Grab the rope with both hands and kneel approximately two feet back from the tower.
Position the rope behind your head with your hands by your ears.
Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.
Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.
Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
Repeat the same movement as before, but alternate the other elbow to the opposite knee.
Continue this series of movements to failure.
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 obliques rotate and side-bend your trunk, and resist both. Side planks, Pallof presses, woodchops and carries cover every job.
Train smarter
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
