Rope 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 Rope Crunch

Kneel 1-2 feet in front of a cable system with a rope attached.
After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
Pause at the bottom of the motion, and then slowly return to the starting position.
These can be done with twists or to the side to hit the obliques.

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 Rope Crunch

Questions

What muscles does the Rope Crunch work?

Mainly the abs.

Is the Rope 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 Rope Crunch?

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 Rope 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).