Standing Rope Crunch

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

Standing Rope Crunch: finishing position

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

How to do the Standing Rope Crunch

Attach a rope to a high pulley and select an appropriate weight.
Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
Perform the movement by flexing the spine, crunching the weight down as far as you can.
Hold the peak contraction for a moment before returning to the starting position.

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 Standing Rope Crunch

Questions

What muscles does the Standing Rope Crunch work?

Mainly the abs.

Is the Standing 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 Standing 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 Standing 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).