Cable Seated Crunch
How to do the 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.
How to program the Cable Seated Crunch
Sets and reps
As an isolation movement, the Cable Seated 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 Seated 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.
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Frequently asked questions
What muscles does the Cable Seated Crunch work?
The Cable Seated Crunch primarily targets the Abdominals.
What equipment do I need for the Cable Seated Crunch?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Seated 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.
