Cable Seated 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 Seated Crunch

Seat on a flat bench with your back facing a high pulley.
Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
As you inhale, go back to the initial position slowly.
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 Seated Crunch

Questions

What muscles does the Cable Seated Crunch work?

Mainly the abs.

Is the Cable Seated 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 Seated Crunch?

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

How many sets and reps of the Cable Seated 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).