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Cable Standing Crunch (with rope attachment)

Cable Standing Crunch (with rope attachment)

The Cable Standing Crunch with rope attachment is a highly effective exercise that targets the abdominal muscles and helps develop core strength and stability. This exercise involves the use of a cable machine and a rope attachment. By performing controlled movements, you can engage your abdominal muscles and work towards achieving a strong and toned midsection. The rope attachment allows for a greater range of motion in comparison to traditional crunches, as it enables you to pull the cable from an overhead position towards your knees. As you perform the crunch, you engage your rectus abdominis (the "six-pack" muscles) as well as your obliques. This exercise also activates your hip flexors and stabilizer muscles, giving you a comprehensive workout. The standing position challenges your balance and engages additional muscles, such as your glutes and lower back, as they assist in stabilizing your body while performing the crunch. This exercise can help improve overall athletic performance, as a strong core is essential for many activities, including lifting, running, and sports. To get the most out of the Cable Standing Crunch, it is essential to maintain proper form and control throughout the movement. Avoid excessive swinging or jerking motions, as this may result in injury or minimize the effectiveness of the exercise. Start with a weight that allows you to perform the exercise with proper form and gradually increase the intensity as you become more comfortable. Incorporating the Cable Standing Crunch with rope attachment into your fitness routine can enhance your core strength, improve your posture, and help you achieve a chiseled midsection. Remember, consistency and proper form are key to achieving optimal results, so be sure to listen to your body and adjust the weight and intensity accordingly.


  • Stand in front of a cable machine with a rope attachment.
  • Grasp the rope attachment with both hands and bring it up to ear level.
  • While keeping your back straight and your core engaged, bend at the waist and bring your elbows down towards your knees.
  • Exhale as you crunch down and squeeze your abs, holding the contraction for a second.
  • Slowly return to the starting position, allowing your arms to fully extend and your torso to straighten up.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to engage your core muscles effectively.
  • Engage your abdominal muscles by pulling down with your arms while keeping your torso upright.
  • Exhale as you contract your abs, and inhale as you return to the starting position.
  • To increase the intensity, adjust the weight on the cable machine.
  • Incorporate variations such as twisting at the waist to target different areas of your core.
  • Perform the exercise in a slow and controlled manner to maximize the muscle activation.
  • Include this exercise as part of a well-rounded core workout routine.
  • Maintain a neutral spine position throughout the movement.
  • Gradually increase the resistance over time for ongoing progress.
  • Don't forget to warm up your core muscles before performing this exercise.


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