Cable Crunch

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Beginner

Kneeling cable crunch using a rope attachment that targets the rectus abdominis for core strength and hypertrophy; provides constant tension throughout the range of motion for progressive overload.

About Exercise

Equipment

Single Cable Machine, Rope Cable Attachment

Difficulty

2/5 • Beginner

Primary Muscle Groups

Abs

Secondary Muscles

Abs

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Abs

10/10

Rectus Abdominis

Obliques

6/10

External Obliques, Internal Obliques

Abs

4/10

Transverse Abdominis

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

30-60 seconds

How to Perform

Attach a rope to the high pulley of a cable machine and select a light to moderate weight. Kneel facing the machine, grasp the rope ends, and pull them to position your hands near your shoulders with elbows bent.

Hinge slightly backward from hips to elevate them, keeping chin tucked.
Contract abs to curl upper body forward, bringing shoulders toward pelvis while keeping hips stationary.
Elbows move toward thighs, shortening distance between ribcage and hips.
Pause briefly at bottom to squeeze abs.
Slowly extend spine to return to start, maintaining tension in abs.

Coaching Tips

Form Cues

Hips still and elevated
Spine flexes, not hips
Squeeze abs hard
Chin tucked
Constant tension

Breathing

Inhale as you return to the starting position; exhale forcefully during the crunch.

Tempo

3-1-2

Range of Motion

Start from slight backward hinge with torso upright; crunch until elbows near thighs or lower abs fully contracted, without rounding lower back excessively.