Cable Crunch
Cable Crunch turns unbroken cable tension into a trunk that resists rather than folds — built for your first months of training.
How to do Cable Crunch
- 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.
Cable Crunch Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Crunch Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Cable Crunch
Swap Cable Crunch For
Cable Crunch — Frequently Asked Questions
How do you do the Cable Crunch?
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. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Crunch work?
The Cable Crunch primarily targets the abs. It is classified as a core exercise and is performed with a cable machine.
How many sets and reps of the Cable Crunch should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Crunch good for beginners?
Yes. The Cable Crunch is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Crunch?
Try the Sit-Up, Barbell Press Sit-up or the Dumbbell Side Bend. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
