How to do the Cable Crunch
- Kneel facing a high pulley with the rope ends beside your head.
- Curl your ribs toward your pelvis while keeping the hips nearly still.
- Uncurl slowly until you are back in a tall kneeling position.
Common mistakes
- Pulling the rope with your arms.
- Sitting your hips back instead of curling through your trunk.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Reverse Crunch · Bodyweight
- Dead Bug · Bodyweight
- Barbell Rollout · Barbell
Frequently asked questions
What muscles does the Cable Crunch work?
Primary muscle group: Core. Secondary muscles: obliques.
How many reps should I do for the Cable Crunch?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Cable Crunch?
Compare the setup and equipment for these alternatives: Reverse Crunch, Dead Bug, Barbell Rollout.