Cable Crunch
The Cable Crunch isolates the Abdominals through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Cable Crunch
- 1
Kneel below a high pulley that contains a rope attachment.
- 2
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
- 3
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
- 4
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
- 5
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
- 6
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Crunch work?
The Cable Crunch primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Cable Crunch good for beginners?
Yes, the Cable Crunch is suitable for beginners. Start with light weight to master the 6-step form before adding load.
What equipment do I need for the Cable Crunch?
You need cable to perform the Cable Crunch. Most commercial gyms will have this available.
Track Your Progress
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