Standing cable crunch

The standing cable crunch is a popular core isolation exercise using a rope attachment. It primarily targets the rectus abdominis or "six-pack" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps, such as 8-12 reps per set or higher.


  1. Great way to load abs with weight that can be tracked and increased over time
  2. Greater range of motion than a traditional sit-up or crunch
  3. Weighted ab training can increase core definition in addition to strength

Standing cable crunch Images


Standing cable crunch Instructions

Standing cable crunch muscle diagram
  1. Attach a rope to a high pulley and select an appropriate weight.
  2. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
  3. Perform the movement by flexing the spine, crunching the weight down as far as you can.
  4. Hold the peak contraction for a moment before returning to the starting position.