Cable Seated Crunch

Muscles worked

Setup

1. Position a flat bench a few feet in front of a cable machine, facing away from the weight stack.
2. Attach a rope handle to the high pulley and select a moderate weight.
3. Sit on the bench with your back to the machine, grasping the rope ends and pulling them down so your hands are anchored near your ears or upper chest.
4. Plant your feet firmly on the floor, shoulder-width apart, to stabilize your lower body.

How to do it

1. Exhale and contract your abdominals to curl your torso forward and downward, bringing your elbows toward your mid-thighs.
2. Focus on rounding your spine and 'crunching' your ribcage toward your pelvis rather than hinging at the hips.
3. Inhale as you slowly return to the upright position, maintaining tension on the abs and avoiding letting the weight stack touch.
4. Perform the movement with a controlled tempo, pausing for one second at the point of maximum contraction.

Form checklist

• Keep your hips and lower back glued to the bench; do not lean forward from the waist.
• Ensure your arms remain static; the movement should come from your core, not your triceps or lats pulling the rope.
• Maintain a slight tuck in your chin to keep your neck in a neutral, safe position.
• Avoid using momentum or 'jerking' the weight down.

Pro tips

• To maximize muscle fiber recruitment, imagine trying to touch your sternum to your belly button at the bottom of the rep.
• Focus on a slow eccentric phase (3 seconds) to increase time under tension for better hypertrophy.

Make it harder

• Incorporate a slight torso rotation at the bottom of the movement to increase the demand on the internal and external obliques.
• Perform a 'dead-stop' at the top of each rep to eliminate all momentum before starting the next contraction.

Frequently asked

What muscles does the cable seated crunch work?

The cable seated crunch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the cable seated crunch?

The cable seated crunch uses cable.

Is the cable seated crunch good for beginners?

Yes. The cable seated crunch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals