Cable Crunch
How to do the 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.
How to program the Cable Crunch
Sets and reps
As an isolation movement, the Cable Crunch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Crunch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cable Crunch into a plan
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Frequently asked questions
What muscles does the Cable Crunch work?
The Cable Crunch primarily targets the Abdominals.
What equipment do I need for the Cable Crunch?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Crunch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
