How to do the Cable Crunch
Set up. Attach a rope to a high cable. Kneel facing the machine and hold the rope beside your head.
- Curl your torso down, bringing your elbows toward your thighs.
- Round through the spine by contracting the stomach.
- Return slowly to the upright start.
Form cues
- Keep the hips still.
- Crunch the ribs toward the pelvis.
- Keep the hands by the head.
Common mistakes
- Sitting back on the heels to pull the weight.
- Pulling with the arms.
Muscles worked
Main target: Abs. The rectus abdominis runs down the front of the trunk. It curls the trunk forward and, more often in training, stops the spine arching under a load.
The catalog names no other muscle it works on the way.
Its other side: Lower back, in the trunk pattern.
What to pair it with
Movements that round out a workout with the Cable Crunch, from the same catalog the StatBlockFit app logs.
- Reverse Hyperextension Superset partner: it trains the other side of the trunk pattern, so the two can alternate.
- Cable Woodchop Same core session: it trains the obliques.
A complete workout around it
4 movements, the Cable Crunch first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Cable Crunch 3 × 10 to 20 reps
- Reverse Hyperextension 3 × 10 to 20 reps
- Cable Woodchop 3 × 10 to 20 reps
- Captain’s Chair Knee Raise 3 × 8 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Hanging Leg Raise
Bodyweight
Gym or cable swap
Machine Crunch
Machine
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
Its variations: Machine Crunch.
Do before it: Dead Bug (bracing).
Track it in StatBlockFit
In the StatBlockFit app the Cable Crunch is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Cable Crunch?
Set up: Attach a rope to a high cable. Kneel facing the machine and hold the rope beside your head. Steps: 1. Curl your torso down, bringing your elbows toward your thighs. 2. Round through the spine by contracting the stomach. 3. Return slowly to the upright start. Form cues: Keep the hips still. Crunch the ribs toward the pelvis. Keep the hands by the head. Common mistakes: Sitting back on the heels to pull the weight. Pulling with the arms.
What muscles does the Cable Crunch work?
It trains the abs; the catalog names no other muscle it works on the way.
What can I do instead of the Cable Crunch?
At home: Hanging Leg Raise. In a gym: Machine Crunch. Each trains the same main muscle.
What should I pair the Cable Crunch with?
Good partners in the same workout are Reverse Hyperextension and Cable Woodchop.
How heavy should the Cable Crunch be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.