AbdominalsBeginner

Cable Crunch

Strength movement using Cable.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Abdominals

Movement instructions

1
Kneel below a high pulley that contains a rope attachment.
2
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
3
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
4
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.
5
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.
6
Repeat for the recommended amount of repetitions.

Technique guidance

Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Check that the attachment, pin, and cable are secure before applying resistance.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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