Cable Crunches (How To, Muscles Worked, Benefits)

The Cable Crunch is an abdominal exercise that uses a cable machine to provide constant resistance throughout the movement. By kneeling and crunching downward with the rope attachment, you strengthen the rectus abdominis and improve core control under load.

It’s a great option for building stronger, more defined abs while training them like any other major muscle group.

Primary Muscles Worked: Rectus Abdominis
Secondary Muscles Worked: Obliques, Hip Flexors
Equipment Needed: Cable Machine with Rope Attachment

How To Do Cable Crunches

Step-by-Step Instructions

Set-Up:
- Attach a rope handle to a high pulley on a cable machine.
- Kneel a few feet away from the stack and grasp the rope with both hands, holding it near the sides of your head or shoulders.
- Keep your hips stationary and your back slightly rounded with tension in the cable.
Execution:
- Crunch your torso downward, bringing your ribs toward your hips while keeping your hands in place near your head.
- Squeeze your abs hard at the bottom of the movement.
- Slowly return to the starting position under control. Avoid letting the weight pull you back.
Tips for Proper Form:
- Focus on curling through your spine, not just bending at the hips.
- Keep your hips stable, your torso should do the movement.
- Move slowly and control both directions for maximum core engagement.

Key Benefits

Builds strength and thickness in the abdominal muscles.
Provides consistent resistance throughout the range of motion.
Can be progressively overloaded like other compound lifts.
Improves core stability and control under load.

Modifications and Variations

Easier Option:
- Use lighter weight or a shorter range of motion.
- Perform standing cable crunches for less pressure on the knees.
Harder Option:
- Increase resistance or perform slow-tempo reps.
- Pause and hold at the bottom for 1–2 seconds for added contraction.
- Perform oblique-focused cable crunches by twisting slightly to one side as you crunch.

Common Mistakes

Pulling with Arms or Shoulders: Keep your arms fixed, let the abs move your torso.
Hinging at the Hips: Focus on curling the spine, not just leaning forward.
Rushing Reps: Slow and controlled movement creates more tension and better results.
Not Returning to Full Stretch: Allow abs to lengthen slightly at the top of each rep.

Reps and Sets Recommendations

For Strength: 3–4 sets of 10–12 heavy reps.
For Hypertrophy: 3–4 sets of 12–15 controlled reps.
For Core Endurance: 2–3 sets of 15–20 lighter, slower reps.

Cable Crunch Alternatives

Don’t have a cable machine? Here are a few alternatives that you may be able to try out instead.

Want more options? Here are 14 alternatives for Cable Crunches that work great.

Medicine Ball Slams

Med Ball Slams are basically a dynamic version of Cable Crunches. Instead of slow, controlled movement to build strength Medicine Ball Slams are designed to develop power.

If you have a medicine ball they can be an excellent replacement for Cable Crunches.

Ab Wheel

If you have an Ab Wheel it can serve as the perfect replacement for Cable Crunches. It’s a similar movement that focuses heavily on the eccentric portion of the crunch and overall time under tension.

Suitcase Crunches

If you’re really limited on equipment, you can always sub Suitcase Crunches for Cable Crunches. Suitcase Crunches require zero equipment and are still a very effective core strengthening exercise.