Exercise
Cable Crunch
Also known as: kneeling cable crunch, praying crunch
Cable Crunch is a isolation exercise for the abdominals. Main target: upper abs. Also works: obliques. Equipment: cable.
Muscles worked
How to do it
- Kneel below a high pulley that contains a rope attachment.
- Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
- Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
- With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
- Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
- Repeat for the recommended amount of repetitions.
Used in these programs
4-Day Bodybuilding Split
Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · GymGym Ab WorkoutWeighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.
Intermediate · 2 times a week · GymSimilar exercises
Cable Seated Crunch
Cable
Upper abs
Rope Crunch
Cable
Upper abs
Standing Rope Crunch
Cable
Upper abs
Bosu Ball Cable Crunch With Side Bends
Cable
Obliques
Cable Reverse Crunch
Cable
Lower abs
Kneeling Cable Crunch With Alternating Oblique Twists
Cable
Obliques
Alternatives with other equipment
Ab Crunch Machine
Machine
Upper abs
Crunches
Bodyweight
Upper abs
Exercise Ball Crunch
Exercise ball
Upper abs
Suspended Fallout
Other
Upper abs
Weighted Crunches
Medicine ball
Upper abs
Weighted Sit-Ups - With Bands
Bands
Upper abs
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