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Kneeling Cable Crunch With Alternating Oblique Twists

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

Kneeling Cable Crunch With Alternating Oblique Twists: starting positionKneeling Cable Crunch With Alternating Oblique Twists: finishing position
Main muscles
Abs
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Kneeling Cable Crunch With Alternating Oblique Twists

  1. Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
  2. Grab the rope with both hands and kneel approximately two feet back from the tower.
  3. Position the rope behind your head with your hands by your ears.
  4. Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.
  5. Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
  6. Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.
  7. Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
  8. Repeat the same movement as before, but alternate the other elbow to the opposite knee.
  9. Continue this series of movements to failure.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 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 Kneeling Cable Crunch With Alternating Oblique Twists

Questions

What muscles does the Kneeling Cable Crunch With Alternating Oblique Twists work?

Mainly the abs.

Is the Kneeling Cable Crunch With Alternating Oblique Twists 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 Kneeling Cable Crunch With Alternating Oblique Twists?

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

How many sets and reps of the Kneeling Cable Crunch With Alternating Oblique Twists 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).