ABDOMINALS · MACHINE
How to do the cable crunch
The cable crunch trains your abdominals. Here is how to do it with good form.
Step by step
- Grab a rope attachment with both hands and have your thumbs facing up.
- Kneel, lean forward, and position the rope behind your head. Keep your hands close to your neck.
- Once in position, engage your midsection.
- Initiate the crunch by taking a breath and flexing your abs. Focus on crunching your torso instead of simply moving at the hips.
- Hold for a moment as you exhale.
- Slowly raise your torso to bring yourself to the starting position as you breathe in.
Muscles worked
| Primary | Abdominals |
|---|---|
| Equipment | Machine |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the cable crunch
- 6-Week Core Strength3 × 12
- V-Taper Aesthetic3 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your abdominals
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