How to do the Rope Crunch
- Kneel 1-2 feet in front of a cable system with a rope attached.
- After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
- To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
- Pause at the bottom of the motion, and then slowly return to the starting position.
- These can be done with twists or to the side to hit the obliques.
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.
Harder than the Rope Crunch
Superset the Rope Crunch with
Opposing lower back work — alternate sets without extra rest.
Common questions
What muscles does the Rope Crunch work?
The Rope 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 Rope 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 Rope Crunch suitable for beginners?
Yes, the Rope Crunch is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.
Where should the Rope Crunch go in a workout?
Late — the Rope 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.
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