Cable Crunch
Complete guide to Cable Crunch. Learn proper form, technique, and execution. Targets Waist — Abdominals. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Crunch
Attach a rope handle to the high pulley of a cable machine and kneel in front of it.
Grab the rope with both hands and hold it beside your head.
Engage your abs and take a breath.
Crunch downward by rounding your spine and pulling your elbows toward your knees, squeezing your abs at the bottom and exhale.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |