Muscles worked
What the cable crunch trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the pulley. Put the pulley at or near the top of the column and clip on a rope. Pick a light weight for your first set to learn the motion.
- 02
Grab the rope. Face the machine, take one end of the rope in each hand, and pull the rope down so your hands sit beside your ears or temples.
- 03
Kneel down. Kneel on a pad about an arm's length or a little more from the column, knees about hip width. Move closer or farther until the cable already pulls on you at the top and the stack stays off the rest.
- 04
Set your hips. Lift your hips up so they sit roughly over your knees, not back on your heels, and tip your torso forward slightly. Your hips stay in this spot for the whole set; only your spine moves.
Step by step
How to do the cable crunch
- 01
Brace and breathe. Start with your back long, your torso tipped slightly forward and the stack lifted off the rest. Take a breath in.
- 02
Crunch down. Breathe out and curl your spine, bringing your ribs toward your hips and your elbows toward your mid thighs. Think of rounding your back, not bowing at the hips.
- 03
Squeeze. Pause for a moment at the bottom, with your upper back rounded and your abs fully shortened. Your hands stay beside your head.
- 04
Rise slowly. Uncurl under control, taking two or three seconds, until your torso is back to the start and you feel a stretch through your abs.
- 05
Keep tension. Stop each rep before the weight touches the stack, then start the next crunch. When the set is done, rise up tall and let the stack settle before you let go of the rope.
Cues to say in your head
- Ribs to hips
- Round, don't bow
- Hips stay high
- Hands glued to head
- Exhale as you curl
- Slow on the way up
Fix these first
Common mistakes
Sitting back toward your heels
Keep your hips over your knees the whole set. If your hips move back, the hip flexors and your bodyweight are doing the work instead of your abs.
Pulling with your arms
Lock your hands beside your head and keep them there. The rope should move because your spine curls, not because your elbows bend or your lats pull down.
Flat back, hinging at the hips
Round your spine on purpose, like curling into a ball. A straight back bending at the hips turns the move into a hip hinge.
Too much weight
Drop the load until you can feel your abs shorten and control the way up. A stack you can only move by throwing your body is too heavy.
Dropping back up fast
Rise over two or three seconds and keep the plates off the stack. The slow return is half the work.
Yanking your neck down
Keep your chin slightly tucked and your head moving with your torso. Your neck should not lead the rep.
Stay safe
Start light and add weight gradually, since the abs can get sore when they are new to loading. Use a pad under your knees. To end a set, or if a rep stalls, rise up under control and let the stack settle before you let go of the rope, so it does not snap up past your face. Stop if you feel sharp or radiating pain in your back or neck, and talk to a doctor or physical therapist before loading spinal flexion if you have a disc injury.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 8 to 10 | 72–80% 1RM | 1.5 to 2 min |
| Muscle | 3 to 4 | 10 to 15 | 62–75% 1RM | 1 to 1.5 min |
| Endurance | 2 to 3 | 15 to 25 | 50–60% 1RM | 45 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
134–162lb
3 to 4 sets of 10 to 15 reps, 1 to 1.5 min rest. The range most people should use. Take sets close to failure with a full stretch and squeeze.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Cable Crunch questions
What muscles does the cable crunch work?
Mainly the rectus abdominis, the long muscle down the front of your stomach. The obliques help flex your trunk and keep you square, and your glutes hold your hips still.
How do you do a kneeling cable crunch?
Kneel facing a high pulley with a rope held beside your head and your hips over your knees. Breathe out and curl your ribs toward your hips until your elbows near your thighs, then rise slowly without letting your hips sit back.
Is the ab crunch machine as good as the cable crunch?
Both load the same spinal curl and both work well. The machine is seated and guided, so it is easier to learn and kinder to your knees; the cable crunch lets your spine set its own path and works on any cable station.
How heavy should cable crunches be?
Heavy enough that 10 to 15 controlled reps take real effort, but light enough that your hips stay still and you can rise slowly. If you have to rock your body to move the stack, go lighter.
Why do I feel cable crunches in my arms or hips?
Feeling it in your arms usually means you are pulling the rope down instead of curling your spine, so lock your hands by your head. Feeling it in your hips means your hips are moving; keep them high over your knees and round your back instead.
Are cable crunches bad for your back?
For most healthy people, loaded crunches done with control are a normal part of training. Start light, avoid jerking, and stop if you get sharp or radiating pain. If you have a known disc problem, check with a professional first.
Train in Protocol
Log your cable crunch by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.