Cables · Isolation
Seated cable crunch
Seated cable crunch mainly works your abs. It also helps your obliques and hip flexors.
Step by step
- Sit facing away from the pulley, rope at your shoulders.
- Keep hips still and curl your elbows toward your hips.
- Return slowly until you feel a light stretch.
What you should feel
A strong squeeze in your abs as you curl down; your arms and lower back should not do the work.
Common mistake
Sitting back with your hips to pull; keep hips still and round 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 seated cable crunch work?
Seated cable crunch mainly works your abs. It also helps your obliques and hip flexors.
Can I do the seated 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 seated 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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