Cable Crunch
Also known as: Cable Crunches
Muscles worked: Abdominals, Obliques
How to do it
- 1
Kneel below a high pulley with a rope attachment.
- 2
Grab the rope and place your hands beside your head, elbows bent.
- 3
Flex your hips slightly and crunch down by contracting your abs, bringing your elbows towards your knees.
- 4
Pause at the bottom, then slowly return to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Cable Crunch FAQ
What muscles does the Cable Crunch work?
The Cable Crunch primarily works the Abdominals, with the Obliques assisting.
What are the best sets and reps for the Cable Crunch?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Cable Crunch?
There is no single number: a good Cable Crunch depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Cable Crunch in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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