Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Abs
Standing Cable Crunch Instructions
- Attach a rope handle to a high pulley on a cable machine. Stand with your back facing the machine, with feet shoulder-width apart.
- Hold the rope with both hands, bringing it down to either side of your head.
- Take a few steps forward to create tension in the cable. Slightly bend your knees and brace your core. This is the starting position.
- Pull the rope down toward your knees by crunching your torso forward, leading with your elbows.
- Focus on using your abs to pull your body downward, keeping your hips stable.
- Slowly return to the starting position with control, maintaining tension on the cable. This is one rep.
- Perform the desired number of reps while keeping good form and engaging your core.
Standing Cable Crunch Tips
- Use controlled movements. Perform the crunch slowly and with control to maximize muscle engagement and avoid injury.
- Focus on crunching with your abs, not pulling with your arms. The arms should only guide the rope.
- Avoid arching your back too much. Keep the motion in your torso to protect your spine.
- Avoid using your hips or legs to assist in the movement. Focus on flexing your spine using your abs.
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