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Core ยท Trunk flexion

Cable Crunch

An isolation trunk flexion exercise for the abs, done with a cable. It also works the obliques.

Cable Isolation Reps and weight Also called: kneeling cable crunch, rope crunch
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Abs

Do most of the work.

Secondary

Obliques

Help during each rep.

  • AbsFront of the trunkPrimary
  • ObliquesSides of the trunkSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Curl the ribs towards the pelvis, round the spine.
  3. Exhale as you crunch, pause at the bottom.
  4. Do not pull with the arms or the neck.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Pulling on the neck. Hands stay light; the abs do the work.
  • Swinging. Move slowly and pause at the end of each rep.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.