Cable Seated Crunch
The Cable Seated 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 Seated Crunch
- 1
Seat on a flat bench with your back facing a high pulley.
- 2
Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
- 3
With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
- 4
As you inhale, go back to the initial position slowly.
- 5
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 Seated Crunch work?
The Cable Seated Crunch primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Cable Seated Crunch good for beginners?
Yes, the Cable Seated Crunch is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Cable Seated Crunch?
You need cable to perform the Cable Seated Crunch. Most commercial gyms will have this available.
Track Your Progress
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