Cable Crunch

Overview

A weighted crunch using a cable for constant resistance throughout the range of motion. Allows progressive overload on the rectus abdominis — the six-pack muscle — unlike any other crunch variation.

Muscles Trained

Step-by-Step Instructions

1. 1

   Kneel in front of the cable machine with rope at the highest position.

2. 2

   Hold the rope beside your head (not pulling with your arms).

3. 3

   Crunch your rib cage toward your hips — spine flexion is the goal, not hip flexion.

4. 4

   Squeeze abs hard at the bottom.

5. 5

   Return with a controlled eccentric.

Benefits

• ✓

  Adds progressive overload to the rectus abdominis

• ✓

  Constant tension from the cable

• ✓

  Builds visible ab definition when combined with low body fat

Form Tips

• →

  The arms hold the rope — they don't pull it. All movement comes from the abs.

• →

  Round your back as you crunch — that is the correct form for spine flexion