How to do the Cable Crunch
Primary: Core · also works Obliques. Also called: kneeling cable crunch, rope crunch.
Step by step
- 1
Attach a rope to a high pulley and kneel facing the machine.
- 2
Hold the rope against the sides of your head with elbows tucked.
- 3
Keep your hips still and crunch your ribs down toward your thighs.
- 4
Squeeze your abs at the bottom.
- 5
Return slowly to the start without letting the weight pull you up.
Coaching cues
- Hips stay fixed, only the spine curls
- Elbows toward the knees
- Exhale as you crunch
Common mistakes
- Pulling with the arms
- Hinging at the hips instead of curling
- Using too much weight
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Cable Crunch alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Crunch work?
Primary: Core. Secondary: Core, Obliques
How many sets and reps of Cable Crunch should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Crunch?
Same movement pattern, different equipment: Crunch, Reverse Crunch, Ab Wheel Rollout, Hanging Knee Raise, Pallof Press, Cable Crunch Reverse.
Is the Cable Crunch good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.