Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationCable
Cable Standing Crunch (With Rope Attachment)
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Attach a rope to a cable machine at chest height.
- 2
Stand facing away from the machine with your feet shoulder-width apart.
- 3
Hold the rope with both hands and bring it behind your head, keeping your elbows bent.
- 4
Engage your abs and slowly crunch your torso forward, bringing your elbows towards your knees.
- 5
Pause for a moment at the top of the crunch, then slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
obliques
Secondary
obliques
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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