Cable Standing Crunch

Cable Standing Crunch

The Cable Standing Crunch is an effective exercise that targets your abdominal muscles, primarily the rectus abdominis, obliques, and transverse abdominis. This exercise is performed using a cable machine, which provides resistance to challenge your core muscles and enhance the overall strength and stability of your midsection. To perform the Cable Standing Crunch, you'll need to attach a rope handle to the highest position on the cable machine. Stand facing away from the machine and hold the rope handle above your shoulders with your hands slightly wider than shoulder-width apart. Slowly engage your core muscles and maintain an upright posture throughout the movement. To begin the exercise, initiate the movement from your abs and bend at your waist, allowing your upper body to move forward and downwards. As you crunch forward, focus on squeezing your abdominal muscles to create tension. Once you feel a deep contraction in your abs, slowly return to the starting position, maintaining control and tension in your core. The Cable Standing Crunch offers several benefits. It not only strengthens and tones your abdominal muscles but also improves your functional strength and stability, which can enhance your performance in various sports and activities. Adding this exercise to your workout routine can help improve posture, reduce the risk of lower back pain, and enhance overall core strength and endurance. Remember to start with a weight that challenges you but allows you to maintain proper form. Gradually increase the resistance as your core muscles become stronger and more conditioned. As with any exercise, proper form is crucial, so focus on maintaining control and engaging your abdominal muscles throughout the movement. Include the Cable Standing Crunch in your routine to give your abs the attention they deserve and achieve a stronger core.


  • Start by setting up the cable pulley machine at a height just above your head.
  • Attach a rope handle to the pulley and grasp it with both hands, palms facing each other.
  • Take a step or two back from the machine to create tension on the cable.
  • Stand with your feet shoulder-width apart and knees slightly bent for stability.
  • Brace your core and keep your back straight throughout the exercise.
  • Initiate the movement by bending at the waist, bringing your elbows down and crunching your torso downward.
  • Focus on using your abdominal muscles to perform the crunching motion.
  • Exhale as you contract your abs and squeeze them at the bottom of the movement.
  • Pause for a brief moment, then slowly return to the starting position, keeping tension on your abs.
  • Inhale as you extend your torso back up.
  • Repeat for the desired number of repetitions.
  • Make sure to control the weight throughout the exercise and avoid using momentum.

Tips & Tricks

  • Engage your core throughout the movement to target your abdominal muscles effectively.
  • Focus on pulling your belly button towards your spine to maximize the contraction in your abs.
  • Maintain a controlled and steady pace to ensure proper form and prevent momentum from taking over.
  • Exhale as you crunch forward and inhale as you return to the starting position.
  • Avoid using excessive weight that may compromise your form or strain your lower back.
  • To increase difficulty, try using a single arm cable attachment instead of both arms simultaneously.
  • Consider incorporating variations such as twisting your torso to the side during the crunch for added oblique engagement.
  • Pair this exercise with a balanced diet and regular cardio to promote overall fat loss and reveal your abdominal muscles.
  • Gradually increase the resistance over time to continue challenging your core muscles and promoting progress.
  • Always consult with a fitness professional to ensure proper technique and form.


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