Breathing
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
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The Standing Rope Crunch primarily works the abdominals. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
Attach a rope to a high pulley and select an appropriate weight.
Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
Perform the movement by flexing the spine, crunching the weight down as far as you can.
Hold the peak contraction for a moment before returning to the starting position.
Technique guidance
Exhale through the abdominal effort and inhale during the controlled return. Keep the neck relaxed and do not hold your breath.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Standing Rope Crunch sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
Related movements
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