Cable Crunch
A kneeling crunch performed against a high cable with a rope, allowing progressive loading of spinal flexion. It is a staple for building the rectus abdominis.
Primary muscles
- Abs (Rectus Abdominis)
Secondary muscles
- Obliques
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a rope to a high pulley, kneel facing the stack and hold the rope ends beside your head with hips stacked over knees.
Brace your abs and keep your hips fixed in place.
Crunch down by curling your ribcage toward your pelvis, bringing elbows toward your thighs.
Pause and squeeze your abs at the bottom.
Return slowly until your spine is long, keeping tension on the cable.
Breathing: Exhale as you crunch down, inhale as you return.
Coaching tips
Round the spine, don't hinge at the hips
Hands stay by your head
Curl, don't pull
Common mistakes
Sitting back onto the heels to move the weight
Pulling with the arms
Using too much load and shortening the range
Safety notes
Start light to learn the curl before adding load.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.