Cable Seated Crunch
Also known as: seated cable crunch, kneeling cable crunch
Cable Seated Crunch turns unbroken cable tension into midsection control under load — simple enough to learn in one session.
How to do Cable Seated Crunch
- Sit on a cable machine with your feet flat on the ground and your knees bent.
- Hold the cable handle with both hands and position it behind your head.
- Engage your abs and slowly curl your upper body forward, bringing your chest towards your knees.
- Pause for a moment at the top, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Cable Seated 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.
The other half of the week
First plan free
Training is half the prescription
A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
- Included: Seven days solved against your calorie and macro targets
- Included: Diet type and allergies applied before the plan is written
- Included: Built from the same profile as your workout plan, on one account
- Days
- 7
- Meals / day
- 3-6
- Diet types
- 5
- Exclusions
- 6
No card. Premium is $9.99 / month.
Common Cable Seated 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.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Cable Seated Crunch
Swap Cable Seated Crunch For
Cable Seated Crunch — Frequently Asked Questions
How do you do the Cable Seated Crunch?
Sit on a cable machine with your feet flat on the ground and your knees bent. Hold the cable handle with both hands and position it behind your head. Engage your abs and slowly curl your upper body forward, bringing your chest towards your knees. 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 Seated Crunch work?
The Cable Seated 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 Seated 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 Seated Crunch good for beginners?
Yes. The Cable Seated 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 Seated Crunch?
Try the Decline Crunch, 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.
Is the Cable Seated Crunch the same as the seated cable crunch?
Yes. The Cable Seated Crunch is also commonly called the seated cable crunch or the kneeling cable crunch. Different gyms and training programs label it differently, but "seated cable crunch" and "kneeling cable crunch" refer to this same movement.
