Cable Crunch.

How to do it.

1. Step 01

   Kneel facing a cable machine, holding a rope attachment behind your head.

2. Step 02

   Position the pulley at a high setting.

3. Step 03

   Engage your core and flex your spine, bringing your elbows towards your knees.

4. Step 04

   Contract your abdominal muscles forcefully at the bottom of the movement.

5. Step 05

   Keep your hips stationary, focusing on spinal flexion.

6. Step 06

   Slowly return to the starting position, feeling a stretch in your abs.

Pro cues.

• Focus on contracting your abs, not just pulling with your arms.

• Control the movement; avoid using momentum.

• Keep your neck relaxed and avoid pulling on your head.

Questions, answered.

What is the Cable Crunch?

An isolation exercise that effectively targets the rectus abdominis and obliques for core strength and definition.

What muscles does the Cable Crunch work?

The Cable Crunch primarily works your rectus abdominis. It also recruits your obliques as secondary movers.

What equipment do I need for the Cable Crunch?

You need a cable machine to perform the Cable Crunch.

How many sets and reps should I do for the Cable Crunch?

A typical prescription for the Cable Crunch is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Cable Crunch good for beginners?

Yes. The Cable Crunch is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.