Kneeling Cable Crunch With Alternating Oblique Twists
The Kneeling Cable Crunch With Alternating Oblique Twists 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 Kneeling Cable Crunch With Alternating Oblique Twists
- 1
Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
- 2
Grab the rope with both hands and kneel approximately two feet back from the tower.
- 3
Position the rope behind your head with your hands by your ears.
- 4
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.
- 5
Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
- 6
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.
- 7
Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
- 8
Repeat the same movement as before, but alternate the other elbow to the opposite knee.
- 9
Continue this series of movements to failure.
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 Kneeling Cable Crunch With Alternating Oblique Twists work?
The Kneeling Cable Crunch With Alternating Oblique Twists primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Kneeling Cable Crunch With Alternating Oblique Twists good for beginners?
Yes, the Kneeling Cable Crunch With Alternating Oblique Twists is suitable for beginners. Start with light weight to master the 9-step form before adding load.
What equipment do I need for the Kneeling Cable Crunch With Alternating Oblique Twists?
You need cable to perform the Kneeling Cable Crunch With Alternating Oblique Twists. Most commercial gyms will have this available.
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