Cable crunches

Cable crunches focus on the rectus abdominis (the straight abdominal muscle) and the pyramidalis muscle. Additionally, they also engage the obliquus abdominis (the oblique abdominal muscle), as this muscle provides support during the optimal movement.

Sitting cable crunches

Seated cable crunches can be performed using a weight bench positioned directly in front of the cable machine. In the following section, you'll find all the necessary information to adopt the correct body position and execute the movement carefully.

Body Position

Sit at the end of the weight bench facing the cable machine, with your feet firmly planted on the ground. The cable is attached to the upper block of the cable machine. Hold the cable directly behind your head, keeping your gaze forward. Ensure a straight back in the starting position.

Execution

To begin seated cable crunches, flex your upper body forward, bringing your elbows towards your thighs while keeping your hands behind or beside your head. During this downward movement, curve your upper body and exhale. Return to the upright seated position while inhaling deeply.

Standing cable crunch

You can also perform the fitness exercise Cable Crunch while standing. The execution is simple, and so is the starting position. To ensure flawless performance, here are the best tips for body positioning and execution.

Body Position

Attach the cable to the upper block of the cable machine. Stand with your back to the cable machine, adopting a hip-width stance. Keep your legs almost fully extended and your upper body straight. Your head forms a natural extension of the spine, with your gaze forward. Hold the cable firmly beside your head. Now, engage your abdominal muscles to initiate the movement.

Execution

Initiate standing cable crunches by bending your upper body forward, creating a slight curvature. You don't need to keep your upper body completely straight. Keep your hands beside your head and exhale during this movement. Ensure that your arms remain stationary, and the force comes solely from your abdomen. The elbows and thighs tend to move towards the knees. Return to the upright standing position while inhaling.

Note:

The term "Cable Crunches" is used interchangeably for both seated and standing variations.

Crunch kneeling on the rope

Kneeling cable crunches are a classic among cable crunch variations. To ensure a smooth execution, here is information on body positioning and movement.

Body Position

For kneeling cable crunches, grab the cable attached to the high block of the cable machine. Then, kneel in front of the cable machine with your gaze directed forward and downward. In the starting position, keep your back straight but slightly bent forward. It's crucial to find a comfortable position, and the angle of your upper body is secondary here. Your hands with the cable should be positioned directly in front of your head.

Execution

To begin the exercise, curve your upper body towards your thighs, adopting the typical crunch movement, causing your back to lose its straight posture. During this curving motion, exhale. Your arms remain nearly unchanged, maintaining approximately a 90-degree angle. Your head is close to the ground. Subsequently, inhale deeply and lift your upper body back to the starting position.

Common mistakes when doing cable crunches

Unfortunately, workouts in the gym are not always error-free. Mistakes in execution can lead to injuries and diminish the effectiveness of your training. In the following section, you'll find the most common mistakes in cable crunches to help you fully realize the potential of this exercise.

✅ Swinging with arms or upper body: In cable crunches, the power comes solely from the rectus abdominis. Avoid falsely incorporating momentum from your arms and upper body into the movement.

✅ Excessive weight: Choose a moderate weight to execute the exercise carefully. Using too much weight will prevent you from exclusively engaging your abdominal muscles.

✅ Arms moving along: Keep your arms in the same position. Adding extra momentum from your arms diminishes the effectiveness of the training.

✅ Incorrect back position: Many athletes mistakenly insist on keeping their back completely straight. However, the back should only be straightened in the starting position and then curved during the crunching movement.

Alternatives and similar exercises to cable crunches

Cable crunches are a popular variation of crunches to target your abdominal muscles. Nevertheless, there are numerous alternatives that also engage both the rectus and oblique abdominal muscles.