Exercise guide · Core & Abs

Cable Crunch

Cable crunches load the abs with steady tension from a high pulley. Kneeling and facing the stack, you curl your upper body down toward your thighs using a rope attachment.

  • Targets: Core
  • Equipment: Cable
  • Type: Isolation
Cable Crunch exercise illustration showing the movement position

Step by step

How to do the Cable Crunch

  1. Attach a rope to a high cable. Kneel facing the stack a short distance back, holding the rope beside your head or ears.
  2. Sit your hips lightly on your heels with a neutral spine. Load a moderate weight on the stack.
  3. Brace your core and crunch by curling your rib cage toward your pelvis.
  4. Squeeze your abs at the bottom without pulling the rope down with your arms alone.
  5. Return under control to the start, allowing stretch at the top without lifting your hips off your heels.
  6. Repeat for your target reps while keeping your hips still throughout.

Form cues

  • Pull with your abs, not your arms
  • Elbows travel toward your knees
  • Short crunch—hips fixed
  • Exhale hard on the bottom squeeze

Common mistakes

  • Yanking the rope down with your arms
  • Sitting straight up and down instead of flexing your spine
  • Lifting your hips or rocking back for momentum
  • Choosing weight too heavy for a full crunch

Muscles worked

Primary

Core

Secondary

None significant

Safety: Use a pad under your knees if needed. Start light until you feel your abs working, not your hip flexors or lower back.

Alternatives

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