Standing Rope Crunch

Abdominals

Standing Rope Crunch

LevelBeginner EquipmentCable MechanicIsolation ForcePull

A cable ab exercise from a standing hinge where you curl your rib cage down toward your pelvis against rope resistance.

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

1Clip a rope to an overhead pulley, take one end in each fist, and back away from the weight stack.
2Stand with your feet about hip width apart, tip forward slightly, and park your fists beside your ears.

How to perform

1Tense your midsection and round your spine so the ribs travel down toward the hips.
2Bring your elbows toward your thighs while your lower body stays nearly still.
3Squeeze the abs for a second at the bottom.
4Unroll gradually until you are upright again.