General exercise guide
Cable Crunch
Save
Primary
Core
Secondary
Hip flexors
Equipment
Cable
Difficulty
Beginner
Type
Pull
See how Cable Crunch could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Cable crunches add resistance to the crunch pattern, allowing progressive overload for ab development. The cable provides constant tension throughout the movement, unlike bodyweight crunches where tension varies. This makes cables superior for building thicker, stronger abs.
When to use it
Use for loaded ab training for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Coaching Note
Kneel facing away from a high cable with the rope held behind your head. Crunch down by bringing your ribcage toward your pelvis—not by sitting back on your heels. Your hips should stay stationary while your spine flexes. Think about rolling your spine down.
What muscles does the Cable Crunch work?
Also targets: Hip flexors
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Step-by-step: Cable Crunch
- 1
Kneel in front of a cable with rope attachment.
- 2
Hold the rope behind your head.
- 3
Curl your torso down toward your knees.
- 4
Focus on contracting your abs.
- 5
Hold at the bottom briefly.
- 6
Return to start with control.
What are the best tips for the Cable Crunch?
Don't pull with your arms.
Think about bringing ribs to hips.
Hips stay stationary.
Full range of motion.
When to Use the Cable Crunch
Use cable crunches as your primary weighted ab exercise when you want to build ab thickness and strength. They allow systematic progression impossible with bodyweight crunches. Program for 8-15 reps with progressive weight increases over time.
Mistakes to watch for on the Cable Crunch
Sitting back instead of crunching.
Changing your back position during the Cable Crunch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using arms to pull for optimal results.
On an upper-body pulling movement like the Cable Crunch, this mistake can shift work away from your Rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Not going through full range.
Cutting the range of motion short on the Cable Crunch can reduce the training stimulus for your Rectus abdominis. Use the largest comfortable range you can control without changing the intended setup.
Who should do the Cable Crunch?
All fitness levels looking to build strength and muscle definition.
How to Program the Cable Crunch
Strength8-12 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 12-15 reps. Rest 60s.
Where Cable Crunch fits in your workout
This is one example of how Cable Crunch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Cable Crunch3 × 12
- Accessory Movement3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Cable Crunch?
Other Variations
- Standing Cable Crunch
- Oblique Cable Crunch
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Related Content
Safety Notes
- Don't use too much weight initially.
- Focus on ab contraction.