Cable Crunch
A weighted ab exercise performed kneeling in front of a cable machine.
Equipment: Cable machine
How to do it
- 1Kneel facing the machine, holding the rope attachment behind your head.
- 2Crunch down by rounding your spine and bringing your elbows toward your knees, using your abs rather than your arms.
- 3Return with control to the starting position.
Common mistakes
- Pulling with the arms instead of crunching with the abs.
- Using the hips to sit back instead of flexing the spine.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Crunch safe for beginners?
Yes. The Cable Crunch is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Cable Crunch work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
What can I substitute if I don't have cable-machine for the Cable Crunch?
The Plank targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have cable-machine available.
See the PlankRelated exercises
Learn more
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