Cable Standing Crunch
The cable crunch lets you progressively overload the abs with added resistance once bodyweight crunches stop being challenging.
Equipment
Cable machine
Difficulty
intermediate
Sets & reps
3 sets · 12-15 reps
Muscles worked
Abs
A kneeling or standing cable crunch that lets you add resistance to the ab-crunch movement beyond what bodyweight alone provides.
How to do it
- Kneel or stand facing a high cable pulley with a rope attachment, holding the rope at either side of your head.
- Brace your core and curl your torso downward, rounding your spine.
- Bring your elbows toward your knees or thighs as you crunch down.
- Squeeze your abs at the bottom of the movement.
- Return to the starting position under control without fully releasing the tension.
Coaching tips
- Focus on curling your spine, not just bending forward at the hips.
- Keep your hips relatively still — the movement should come from your abs, not your legs.
- Increase resistance gradually as bodyweight crunches become too easy.
Common mistakes
- Using the hips and legs to pull the weight down instead of curling the spine.
- Choosing too much weight and losing the crunch motion entirely.
Frequently asked questions
How much weight should I use for cable crunches?
Start light and focus on the spinal curl, adding weight gradually as your form and ab strength improve.
Start tracking your workouts free
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