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Core Cable Intermediate Video

How to do the Cable Crunch Reverse

Primary: Core · also works Obliques, Lower Back.

The Cable Crunch Reverse is an effective exercise for targeting the abdominal muscles, particularly the rectus abdominis and obliques. Using a cable machine allows for adjustable resistance, making it suitable for intermediate users looking to enhance core strength and stability. This exercise involves pulling the weight towards your knees in a controlled movement, engaging the abs throughout the motion.

Demo video: Cable Crunch Reverse · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a rope handle to a low pulley on a cable machine and select an appropriate weight.

  2. 2

    Sit in front of the pulley with your feet securely positioned, holding the rope handles at shoulder level.

  3. 3

    Engage your core and curl your upper body downward towards your knees, keeping the motion controlled and focusing on your abs.

Coaching cues

  • Keep your lower back pressed against the ground to avoid using your hip flexors.
  • Exhale as you crunch to help engage the abdominal muscles more effectively.
  • Avoid using momentum; perform each rep slowly and with control to maximize the benefits.

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

Impact: low Knee stress: low Spine load: low Gym only

Cable Crunch Reverse alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable CrunchCable · beginner Pallof PressCable · beginner Cable Pallof Press (VO)Cable · intermediate Cable Standing Russian TwistCable · intermediate Cable Wood ChopCable · intermediate Bicycle CrunchBodyweight · beginner

Frequently asked questions

What muscles does the Cable Crunch Reverse work?

Primary: Core. Secondary: Core, Obliques, Lower Back

How many sets and reps of Cable Crunch Reverse 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 Reverse?

Same movement pattern, different equipment: Cable Crunch, Pallof Press, Cable Pallof Press (VO), Cable Standing Russian Twist, Cable Wood Chop, Bicycle Crunch.

Is the Cable Crunch Reverse good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.