Cable Seated Crunch

Cable Seated Crunch

The Cable Seated Crunch is an effective exercise that targets and strengthens your abdominal muscles. It is a variation of the traditional crunch exercise, except it incorporates the use of a cable machine to provide resistance throughout the movement. This exercise is performed while seated, providing stability and allowing for more focused muscle engagement. The primary muscle group targeted during the Cable Seated Crunch is the rectus abdominis, which is located at the front of your abdomen and is responsible for flexing your trunk. Additionally, this exercise also engages the obliques, which are the muscles on the sides of your waist, providing stability and assisting with trunk rotation. The cable machine adds constant resistance to the crunch motion, challenging your core muscles in a controlled manner. It allows for a smooth and consistent resistance throughout the entire range of motion, ensuring that your abs are engaged effectively. This exercise also reduces strain on your neck and lower back compared to some traditional floor-based crunch exercises. Adding the Cable Seated Crunch to your workout routine can contribute to building a strong and defined midsection, improve core stability, and enhance overall functional fitness. Remember to adjust the weight and resistance according to your fitness level and always concentrate on maintaining proper form throughout the movement for optimal results.


  • Sit on a bench or chair in front of a cable machine with the pulley positioned at shoulder level.
  • Attach an ankle strap to the cable and secure it around your forehead.
  • Hold the bench or chair for support and keep your back straight.
  • Engage your core muscles by pulling your forehead towards your knees.
  • Pause for a moment and then slowly return to the starting position with control.
  • Repeat for the desired number of repetitions.
  • Ensure to maintain proper form throughout the exercise by keeping your back straight and focusing on contracting your abdominal muscles.

Tips & Tricks

  • Engage your core muscles throughout the movement.
  • Focus on using your abdominal muscles to initiate and control the crunch.
  • Start with lighter resistance and gradually increase as you build strength and control.
  • Maintain a smooth and controlled motion throughout the exercise to maximize effectiveness.
  • Exhale as you contract your abs and crunch forward, inhale as you return to the starting position.
  • Avoid pulling with your arms or using momentum to perform the exercise. Keep the tension on your abs.
  • Keep your back straight and avoid rounding or arching it during the movement.
  • Experiment with different hand positions on the cable attachment to target your abs from different angles.
  • Don't strain your neck or place too much pressure on it. Keep your neck aligned with your spine.
  • Combine cable seated crunches with other abdominal exercises for a well-rounded core workout.


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