Cables · Isolation
Cable crunch
Cable crunch mainly works your abs. It also helps your obliques and hip flexors.
Step by step
- Kneel under the pulley, rope beside your face.
- Keep hips still and curl your ribs toward your pelvis.
- Hold a second, then rise slowly.
What you should feel
A strong squeeze in your abs as you curl down; your lower back and neck should not strain.
Common mistake
Sitting back on your heels and pulling with your arms; keep hips fixed and curl your spine.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
PlankAbs
Hanging knee raiseAbs, Hip flexors
Dead bugAbs
CrunchAbs
Ab crunch machineAbs
Ab wheel rolloutAbsQuestions
What muscles does the cable crunch work?
Cable crunch mainly works your abs. It also helps your obliques and hip flexors.
Can I do the cable crunch at home?
Not easily, it needs this: cables. At home, try instead: plank, hanging knee raise, and dead bug.
How many sets and reps of the cable crunch?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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