Cable Crunch
Cable Crunch is a strength – loaded spinal flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Internal and external obliques
- Exercise type
- Strength – loaded spinal flexion
Exercise technique
- Attachment
Attach a rope to the high pulley and kneel in front of it.
- Grip
Hold the rope ends fixed beside your head.
- Pelvis
Choose a stable hip position without sitting on your heels.
- Curl
Bring your ribs toward your pelvis as you curl your torso forward.
- Bottom
Do not pull with your arms as your elbows move toward the floor.
- Extend
Slowly return your spine to the start without letting your lower back extend excessively.
- Breathing
Exhale as you curl and inhale as you uncurl.
Key technique points
- Initiate by bringing your ribs down.
- Hold the rope fixed beside your head.
- Keep your hip height unchanged.
- Do not drive the pull with your elbows.
- Move your head together with your torso.
- Bring the weight plates together quietly.
Common mistakes
Hinging at the hips
Do not fold forward only through a hip hinge without curling your spine.
Pulling the rope with the arms
Do not lower your elbows to perform a lat pull instead of an abdominal movement.
Sitting on the heels
Do not move your pelvis backward during the curl and shorten the cable travel.
Pulling the neck
Do not force your chin into your chest and carry the load through your neck.
Overextending
Do not flare your ribs and arch your lower back on the return.
Bouncing the load
Do not drop quickly to the bottom and lose controlled abdominal flexion.
Frequently asked questions
Cable Crunch: why is “Hinging at the hips” a mistake?
Do not fold forward only through a hip hinge without curling your spine.
Cable Crunch: why is “Pulling the rope with the arms” a mistake?
Do not lower your elbows to perform a lat pull instead of an abdominal movement.
Cable Crunch: why is “Sitting on the heels” a mistake?
Do not move your pelvis backward during the curl and shorten the cable travel.
Cable Crunch: why is “Pulling the neck” a mistake?
Do not force your chin into your chest and carry the load through your neck.
Cable Crunch: why is “Overextending” a mistake?
Do not flare your ribs and arch your lower back on the return.
Cable Crunch: why is “Bouncing the load” a mistake?
Do not drop quickly to the bottom and lose controlled abdominal flexion.
What should I focus on when doing Cable Crunch?
Initiate by bringing your ribs down. Hold the rope fixed beside your head. Keep your hip height unchanged. Do not drive the pull with your elbows. Move your head together with your torso. Bring the weight plates together quietly.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Captain's Chair Knee Raise
- Floor Crunch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.