# Cable Crunch

A kneeling cable flexion exercise targeting the rectus abdominis. Useful for lifters who want loaded abdominal work with a clear progression path.

- Beginner · Isolation
- Equipment: Cable machine, Rope attachment
- HD video: https://media.seto.fit/exercises/high-cable-kneeling-crunch/video/male.mp4
- HTML: https://seto.fit/exercises/cable-crunch/

## Muscles worked

- Abs: 10/10

## How to do the Cable Crunch

1. Kneel facing the machine, attaching a rope to a high pulley.
2. Hold the rope near your head, elbows bent, and torso upright.
3. Exhale and curl your ribcage down, feeling the pull in your stomach.
4. Inhale slowly as you return to the starting position, controlling the movement.

### Full technique — 7 steps

1. Attach a rope to a high pulley and kneel facing the machine a short distance away.
2. Hold the rope beside your head or temples with elbows bent and hips directly over your knees.
3. Set your torso tall, keep your hips mostly fixed, and let the cable create tension.
4. Exhale and curl your ribcage down toward your pelvis by flexing through your spine.
5. Bring your elbows toward your thighs as your trunk folds, without turning it into a lat pulldown.
6. Reach the end range when your abs are fully shortened and your torso is curled forward.
7. Inhale and uncurl slowly back to the start without letting the weight stack slam.

## Common mistakes

- Pulling the rope with arms
- Sitting back into the hips
- Moving from shoulders instead of spine
- Letting the weight yank you up

## Form cues

- Curl ribs toward pelvis
- Keep hips mostly still
- Hands stay by head
- Shorten the abs hard

## How much to do

- **Strength**: 3–5 sets of 6–10 reps · rest 1 min 30 s · 1–2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–15 reps · rest 1 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 4 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/), [Ab Wheel Pass Crunch](https://seto.fit/exercises/ab-wheel-crunch/)
- **Medicine ball**: [Medicine Ball Straight Arm Crunch](https://seto.fit/exercises/medicine-ball-straight-arm-crunch/), [Medicine Ball Toe Touch Crunch](https://seto.fit/exercises/medicine-ball-toe-touch-crunch/)
- **Dumbbells**: [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/), [Dumbbell Straight Arm Crunch](https://seto.fit/exercises/dumbbell-straight-arm-crunch/)
- **Resistance bands**: [Lying Resistance Band Crunch](https://seto.fit/exercises/lying-resistance-band-crunch/), [Lying Resistance Band Knee Tuck](https://seto.fit/exercises/lying-resistance-band-knee-tuck/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Ab Machine](https://seto.fit/exercises/seated-ab-machine/) — Beginner
- **This exercise: Cable Crunch — Beginner**
- Harder: [Decline Sit-Up](https://seto.fit/exercises/decline-sit-up/) — 35% of bodyweight
- Harder: [Ab Wheel Rollout](https://seto.fit/exercises/ab-wheel-rollout/) — 80% of bodyweight

## Quick answers

### What muscles does the Cable Crunch work?

Primary: Abs 10/10.

### When should I do the Cable Crunch in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Crunch?

Strength: 3–5 sets of 6–10 reps, rest 1 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 4 reps in reserve.

### What can I do instead of the Cable Crunch?

No equipment: Reverse Crunch, Ab Wheel Pass Crunch. Medicine ball: Medicine Ball Straight Arm Crunch, Medicine Ball Toe Touch Crunch. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck.

### What is an easier version of the Cable Crunch?

Seated Ab Machine (Beginner).

### What is a harder version of the Cable Crunch?

Decline Sit-Up (35% of bodyweight), Ab Wheel Rollout (80% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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