Standing Rope Crunch

How to do the Standing Rope Crunch

1. Attach a rope to a high pulley and select an appropriate weight.
2. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
3. Perform the movement by flexing the spine, crunching the weight down as far as you can.
4. Hold the peak contraction for a moment before returning to the starting position.

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 Standing Rope Crunch

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

Superset the Standing Rope 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 Standing Rope Crunch work?

The Standing 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 Standing 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 Standing Rope Crunch suitable for beginners?

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

Where should the Standing Rope Crunch go in a workout?

Late — the Standing 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.

Similar exercises

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