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 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Cable Crunch is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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 a cable machine for the Cable Crunch?
The Medicine Ball Sit-Up trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Medicine Ball Sit-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.