How To Do A Cable Crunch

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The cable crunch is a kneeling ab exercise where you hold a rope attached to a high pulley and crunch your torso down toward your thighs. The cable adds resistance, so you can train your abs with progressively heavier loads.

That makes it one of the best ways to build stronger abs once bodyweight crunches feel easy.

How To Do A Cable CrunchSide view of a kneeling cable crunch upright and crunched down, abs highlighted.1Start PositionRope besideyour head2Finish PositionHips stay putCurl elbowstoward thighsPrimary muscles: absWorkouts.org
Cable Crunch start and finish positions. The highlighted segments show the primary muscles.

Cable Crunch Quick Facts

Primary MusclesAbs (rectus abdominis)
Secondary MusclesObliques
EquipmentCable station with a rope attachment
LevelBeginner
Sets And Reps3 sets of 10-15 reps

How To Do A Cable Crunch

  1. Attach a rope to a high pulley and kneel facing the machine.
  2. Hold the rope beside your head with your hands near your ears.
  3. Hinge slightly forward at your hips so there is tension on the cable.
  4. Keep your hips still and crunch your torso down, bringing your elbows toward your thighs.
  5. Squeeze your abs at the bottom.
  6. Return slowly to the start and repeat.

Cable Crunch Form Tips

  • Think about curling your ribs toward your hips, not bowing at the hips.
  • Keep your hands fixed beside your head throughout.
  • Breathe out hard at the bottom of each rep.
  • Control the return so the weight does not pull you up.

Common Mistakes To Avoid

  • Hinging at the hips. Sitting back turns it into a hip movement instead of an ab exercise.
  • Pulling with the arms. The arms just hold the rope.
  • Going too heavy. A weight that is too heavy makes you lean on it.
  • Short reps. Curl all the way down and back up.

Muscles Worked

The rectus abdominis flexes the spine against the cable resistance. The obliques assist.

Cable Crunch Variations

  • Crunch: The bodyweight floor version.
  • Standing Cable Crunch: A standing variation.
  • Oblique Cable Crunch: Crunches toward one side.
  • Reverse Crunch: Curls the hips.
  • Leg Raise: Targets the lower abs.

How Many Sets And Reps Should You Do?

Start with 3 sets of 10-15 reps. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Equipment For Cable Crunches At Home

You need a high cable pulley and a rope. A rack-mounted cable attachment works, and an all-in-one trainer adds dual cables and more attachments. For a closer look, read our Force USA G12 review.

Train This At Home

Our Pick

MyRack Cable Crossover (One Side)

Adds a cable station to a MyRack for pushdowns, raises and crunches.

Check Price At Force USA

Upgrade Pick

G12 All-In-One Trainer

Power rack, Smith machine, dual cables and leg press in one footprint.

Check Price At Force USA

Frequently Asked Questions

Do Cable Crunches Work?

Yes. They let you add load to your ab training, which helps build stronger abs.

How Heavy Should Cable Crunches Be?

Choose a weight you can crunch for 10-15 reps without hinging at the hips.

Are Cable Crunches Better Than Regular Crunches?

They are easier to progress because you can add weight. Regular crunches are great for beginners.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.