Cable Crunch
A kneeling cable exercise that curls the torso down against resistance, giving the abs a loaded core exercise beyond standard bodyweight crunches. It suits beginners once a cable station is available.
How to do the cable crunch
- Kneel below a high pulley fitted with a rope attachment and grab the rope with both hands.
- Pull the rope down until your hands rest beside your face; this is your starting position.
- Let your hips flex slightly so your lower back rounds forward a little at the start.
- Keeping your hips still, curl your torso down by contracting your abs, bringing your elbows toward your thighs.
- Hold the contraction for a moment as you breathe out.
- Slowly return to the starting position as you breathe in, keeping tension on the abs throughout.
Original library instructions (6 steps)
- Kneel below a high pulley that contains a rope attachment.
- Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
- Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
- 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.
- 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.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Using the hips to pull the weight instead of the abs; keep the hips fixed and curl from the waist.
- Picking a weight so heavy that the lower back takes over; keep the load moderate and controlled.
- Rushing back to the top between reps; return slowly to keep tension on the abs the whole set.
- Kneeling too far from the pulley, which changes the angle of pull; position yourself directly under it.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 12 to 15 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 20 reps, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Focus on curling the spine rather than just pulling with the arms, so the abs do the work.
- Exhale fully as you curl down, which helps you feel a stronger contraction in the abs.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the cable crunch good for beginners?
Yes, once you have access to a cable station, since the movement is simple to learn and the weight is easy to adjust.
What muscles does the cable crunch work?
It is focused entirely on the core, curling the torso forward against the resistance of the cable.
