Cable Crunches

How to do the Cable Crunches

Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down in front of the pulley. Your hands should be at the sides of your head. From this position, curl your body forward so that you are bringing your shoulders towards your knees. Reverse the movement to bring your body back up.
Spotter Information:
No spotter is required.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Abdominal
  • Belly
  • Stomach
  • Serratus Anterior
  • Isolation
  • Cable

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
80.5 lbs17.3 109 lbs

What is a good starting weight?

Based on an average weight lifted of 80.5 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 40 lbs and aim for 12-15 reps.


Workouts Plans with Cable Crunches

Purpose Type Level
Sport Specific Advanced
Sport Specific Intermediate
Muscle Specific Beginner
Muscle Specific Intermediate
Sport Specific Advanced
Hypertrophy Advanced
Muscle Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.