Core / Beginner / Isolation (single joint)

Seated Cable Crunch

A seated crunch pulling a high rope attachment down with trunk flexion to load the abdominals.

At a glance

Primary

Abs

Secondary

Obliques

Equipment

Cable station, Bench

Movement pattern

Trunk flexion

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

1. Sit on a bench in front of a high pulley and hold a rope attachment beside your head.
2. Keeping your hips still, crunch your torso down, bringing your elbows toward your knees.
3. Squeeze your abs at the bottom.
4. Slowly return to upright.

Tips

• Round your spine; do not just hinge at the hips.
• Keep your hands fixed beside your head.

Common mistakes

• ✗ Pulling with the arms and hinging at the hips.

  Why it hurts: It becomes a hip movement and the abs do little.

  ✓ Instead: Keep the hips fixed and curl the ribcage down toward the pelvis.

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