Exercise guide
Cable Side Crunch
- Intermediate
- Isolation
- Rep-based
- Waist
The Cable Side Crunch is a targeted isolation exercise that uses constant cable tension to develop the obliques through lateral spinal flexion. It is highly effective for improving core stability and creating definition along the sides of the midsection.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a D-handle to a high cable pulley and stand sideways to the machine.
- Grasp the handle with the hand closest to the machine and hold it against the side of your head or neck.
- Set your feet shoulder-width apart with a slight bend in the knees for a stable base.
- Maintain an upright posture with your shoulders pulled back and your core engaged.
How to do it
- Exhale and crunch your torso sideways, driving your elbow down toward your hip on the same side.
- Focus on contracting the obliques to pull the weight down rather than using your arm to pull.
- Inhale and slowly return to the upright starting position, resisting the weight on the way up.
- Complete all repetitions on one side before switching to the other side.
Form checklist
- Keep your hips and lower body completely stationary throughout the movement.
- Ensure you are moving strictly sideways in the frontal plane without leaning forward or twisting.
- Avoid pulling on your head or neck with your hand.
- Maintain a controlled tempo, avoiding the use of momentum to swing the weight.
Pro tips
- Visualize trying to touch your bottom rib to your hip bone to maximize the oblique contraction.
- Hold the peak contraction at the bottom for one second to increase muscle fiber recruitment.
- Keep your non-working hand on your working obliques to feel the muscle engage and improve the mind-muscle connection.
Make it harder
- Increase the range of motion by allowing the cable to pull your torso slightly past the midline into a stretch before the next rep.
- Slow down the eccentric (upward) phase to four seconds to increase time under tension.
Frequently asked
- What muscles does the cable side crunch work?
- The cable side crunch primarily targets the obliques, and also works the abs as secondary muscles.
- What equipment do you need for the cable side crunch?
- The cable side crunch uses cable.
- Is the cable side crunch good for beginners?
- The cable side crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.