Rope Crunch

Abdominals

Rope Crunch

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A kneeling cable crunch using a rope to add resistance to the abdominal muscles.

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 facing the machine.
2Hold the rope ends beside your head with your hips over your knees.

How to perform

1Curl your torso down by bringing your ribs toward your pelvis.
2Keep your hips still as you crunch.
3Squeeze your abs at the bottom.
4Return slowly to the start.
5Repeat.