Cable Crunch

Setup

Kneel in front of a high cable pulley with a rope attachment, gripping each end of the rope beside your head or ears. Position yourself far enough from the machine to create tension in the cable while maintaining a stable kneeling base.

How to do it

1. Pull your rib cage down toward your hips by contracting your abs, not by moving your arms.
2. Keep your hips stationary and avoid rocking back and forth during the movement.
3. Curl your torso downward until your elbows move toward your knees.
4. Squeeze your abs hard at the bottom position for a brief pause.
5. Return to the starting position under control, feeling a stretch in your abs.

Watch out for

• ✗Using the arms and shoulders to pull the weight down instead of contracting the abs.
• ✗Moving at the hips and creating a bowing motion rather than crunching the torso.
• ✗Rushing through reps without controlling the eccentric portion or pausing at peak contraction.