Setup and loading
Rope beside your face throughout the movement.
How to do the cable crunch step by step
- Kneel under a high pulley with a rope and bring your hands beside your face.
- With your hips fixed, flex your torso, bringing your elbows toward your thighs.
- Squeeze for a second and return slowly.
Form cues
- Your hips don't move
- Curl your spine, don't sit back on your heels
Common mistakes
- Pulling with your arms
- Dropping your hips instead of flexing your torso
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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