Rope Crunch
How to do the Rope Crunch
- 1
Kneel 1-2 feet in front of a cable system with a rope attached.
- 2
After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
- 3
To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
- 4
Pause at the bottom of the motion, and then slowly return to the starting position.
- 5
These can be done with twists or to the side to hit the obliques.
How to program the Rope Crunch
Sets and reps
As an isolation movement, the Rope 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 Rope 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 Rope Crunch into a plan
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Frequently asked questions
What muscles does the Rope Crunch work?
The Rope Crunch primarily targets the Abdominals.
What equipment do I need for the Rope Crunch?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Rope 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.
