Rope Crunch
A kneeling cable exercise that loads the core with resistance as you crunch down toward your thighs. It lets you add weight to a crunch pattern once bodyweight versions feel too easy.
How to do the rope crunch
- Kneel a foot or two in front of a cable machine with a rope attachment set overhead.
- Grab the rope with both hands and hold it beside your head, keeping your torso upright.
- Flex at your spine, curling your ribcage down toward your hips as you pull the rope down.
- Continue until you feel a strong contraction through your abs.
- Pause briefly at the bottom of the movement.
- Return slowly to the upright starting position and repeat.
Original library instructions (5 steps)
- Kneel 1 to 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.
Common mistakes
- Pulling with the arms instead of curling the spine; the rope should follow your torso, not lead it.
- Sitting back onto your heels during the movement instead of staying upright at the hips.
- Using too much weight, which forces you to yank the rope instead of curling smoothly.
- Only bending forward at the hips instead of curling through the spine; focus on rounding your back.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 10 to 12 reps, 60 seconds rest |
| Muscle | 3 to 4 sets of 12 to 15 reps, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your hips still throughout the set so the movement comes from your spine rather than your legs.
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 rope crunch good for beginners?
Yes, with light weight. It is a straightforward way to add resistance to a crunch once basic bodyweight crunches feel too easy.
What muscles does the rope crunch work?
It targets the core, loading the same curling motion as a standard crunch with added cable resistance.
