Cable Crunch is a isolation spinal flexion exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Illustration: Cable Crunch. Follow the written setup for this equipment variation.
Set up
1Set the pulley height before selecting the load.
2Stand or sit far enough away to keep cable tension at both ends of the repetition.
3Set the resistance and body position so the ribs begin stacked over the pelvis.
4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
1Kneel below a high pulley that contains a rope attachment.
2Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
3Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
4With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
5Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
6Repeat for the recommended amount of repetitions.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
•Keep the cable aligned with the moving limb from start to finish
•Ribs toward belt buckle
•Curl; do not just hinge
•Exhale fully at the finish
Common mistakes
•Pulling with the arms or neck
•Moving only at the hips
•Rushing the return
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
