Cable Seated Crunch

Cable Seated Crunch is a strength – seated trunk flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Internal and external obliques, Transversus abdominis
Exercise type: Strength – seated trunk flexion

Exercise technique

Bench
Sit on a flat bench facing away from the high pulley.
Feet
Plant both feet firmly.
Rope
Hold the rope ends fixed over your shoulders.
Start
Sit upright with your lower back comfortably neutral.
Curl
Bring your ribs toward your pelvis without moving your hips.
Finish
Direct your elbows toward your hips without pulling the rope with your hands.
Open
Inhale and slowly return your back upright.

Key technique points

Keep your sitting bones stable.
Hold the rope beside your shoulders.
Focus on spinal curling more than hip hinging.
Do not slide forward through your feet.
Exhale during the curl.
Do not overextend your lower back on return.

Common mistakes

Arching backward

Do not let the cable pull your torso into excessive extension.

Folding at the hips

Do not tilt your torso as one piece without curling your spine.

Pulling the rope down

Do not reduce abdominal load with arm strength.

Sliding off the bench

Do not shift your seated support through leg drive.

Bending the neck

Do not press your head forward and skip rib movement.

Clashing the plates

Do not finish straightening uncontrolled and unload the resistance.

Frequently asked questions