Cable Crunch

Abdominals

Cable Crunch

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A kneeling crunch against a high cable that trains the abs by curling your trunk toward your hips under load.

Strength

Primary musclesAbdominals

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a rope to a high pulley and kneel a short distance in front of the stack.
2Hold the rope ends beside your head or against your upper chest.
3Sit your hips back slightly over your heels and keep your hips still.

How to perform

1Brace your abs and curl your ribcage down toward your pelvis.
2Round your spine as you crunch until your elbows approach your thighs.
3Squeeze your abs for a moment at the bottom.
4Return slowly to the start without sitting back on your heels.