Kneeling Cable Crunch With Alternating Oblique Twists
How to do the 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.
How to program the Kneeling Cable Crunch With Alternating Oblique Twists
Sets and reps
As an isolation movement, the Kneeling Cable Crunch With Alternating Oblique Twists 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 Kneeling Cable Crunch With Alternating Oblique Twists 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 Kneeling Cable Crunch With Alternating Oblique Twists into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
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.
What equipment do I need for the Kneeling Cable Crunch With Alternating Oblique Twists?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Kneeling Cable Crunch With Alternating Oblique Twists 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.
