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.

Muscles worked

Role	Muscles
Primary	abs
Equipment	cable machine
Difficulty	beginner
Type	isolation

No cable machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Heel Touchers Bodyweight Crunch - Hands Overhead Bodyweight Crunch - Legs On Exercise Ball Bodyweight Crunches Bodyweight Decline Crunch Bodyweight Flat Bench Lying Leg Raise Bodyweight

Harder than the Cable Crunch

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Cable Crunch with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Cable Crunch work?

The Cable Crunch primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Cable Crunch?

A Cable Machine. Without a cable machine, Alternate Heel Touchers, Crunch - Hands Overhead, and Crunch - Legs On Exercise Ball train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Cable Crunch suitable for beginners?

Yes, the Cable Crunch is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Cable Crunch go in a workout?

Late — the Cable Crunch is isolation work, so it follows your compounds. Supersetting it with Hyperextensions (Back Extensions) and Stiff Leg Barbell Good Morning cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Reverse Crunch Cable Machine Cable Seated Crunch Cable Machine