Cable Crunches

  • Alternative Names: Weighted cable crunch, kneeling cable crunch
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Rope attachment, adjustable cable machine with weights
  • Muscles Targeted: Abs
  • Mechanics: Isolation
  • Average Number of Sets: 4 with 8-12 reps each
  • Variations: Standing, seated, reverse, with resistance band, lying crossover
  • Alternative: Ab wheel rollout, hanging leg raises, weighted sit ups

The cable crunch, also known as the kneeling cable crunch or cable rope crunch, is a strength-gaining exercise that works your rectus abdominis and is also beneficial for stabilizing your lower back and hip muscles. Using the cable machine lets you add weight while the constant tension from the cable allows your abdominal muscles to work hard throughout the range of motion.

Cable Crunches Exercise Information

  • Alternative Names: Weighted cable crunch, kneeling cable crunch
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Rope attachment, adjustable cable machine with weights
  • Muscles Targeted: Abs
  • Mechanics: Isolation
  • Average Number of Sets: 4 with 8-12 reps each
  • Variations: Standing, seated, reverse, with resistance band, lying crossover
  • Alternative: Ab wheel rollout, hanging leg raises, weighted sit ups

How to do Cable Crunches Properly

Cable Crunches

Variations

  1. Standing Cable Crunch: It is the standing version of the usual cable crunch that helps in increasing your range of motion.
  2. Cable Reverse Crunch: It is done by lying on an exercise mat on the floor and then attaching an ankle strap to the low pulley cable.
  3. Lying Cable Crossover Crunch: It is similar to the cable reverse crunch except that you should lie away from the cable machine and grasp the rope attachment with your hand.
  4. Seated Cable Crunch: It is a cable crunch exercise performed by seating on a flat bench and then holding the rope attachment with your hands placed over both the shoulders.
  5. Cable Crunch with Resistance Band: It is a kneeling cable crunch that can be done at home by anchoring a resistance band to a hook instead of using a cable machine.

Kneeling Cable Crunches Tips

  • While doing the exercise, keep constant tension on your abdominal muscles.
  • Perform the movement under control without jerking the weight.
  • Do not add too heavy a weight that may strain your lower back.
  • Include the cable crunches in your monthly workout routine and perform 3 sets with 10-12 reps each for the first two weeks and 5 sets with 8-10 reps for the other two.

Alternative Exercises

  1. Ab Wheel Rollout
  2. Weighted Sit-Ups
  3. Hanging Leg Raises

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