Cable Crunch

A beginner strength exercise for the abs, done with a cable.

Main muscles: Abs
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Cable Crunch

Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Crunch

Questions

What muscles does the Cable Crunch work?

Mainly the abs.

Is the Cable Crunch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Crunch?

Good alternatives that train the abs: Bosu Ball Cable Crunch With Side Bends, Cable Reverse Crunch, Cable Seated Crunch or Kneeling Cable Crunch With Alternating Oblique Twists.

How many sets and reps of the Cable Crunch should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).