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Abs

Cable Crunch Standing

The Cable Crunch Standing is a strength exercise on a cable machine for your abs. Share of the load in the Zulta muscle model: upper abs 46%, lower abs 30% and obliques 20%.

Also known as: standing cable crunch, standing rope cable crunch

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set a pulley at the highest position and attach a rope.
  2. Stand with your back to the machine, feet hip-width, holding the rope ends over your shoulders beside the neck.
  3. Step forward until the cable is taut and bend the knees slightly.
  4. Curl the ribs down toward the hips, rounding the spine while the hips stay still.
  5. Pause, then uncurl slowly back to upright.

Tips

  • Keep the elbows pointing down and the hands pinned to the shoulders.
  • Brace the legs so the body does not tip forward.

Common mistakes

  • Bending at the hips like a good morning instead of rounding the spine.
  • Pulling the rope forward with the arms.
  • Letting the cable pull you back into an arch.

Muscles worked by the Cable Crunch Standing

  • Upper abs Primary46%
  • Lower abs Primary30%
  • Obliques Secondary20%
  • Hip flexors Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Curling the ribcage toward the pelvis is spinal flexion by rectus abdominis, with the obliques assisting; a full sit up adds the hip flexors.

Cable Crunch Standing alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Cable Crunch Standing work?

Mainly the upper abs and lower abs. The obliques assist.

Is the Cable Crunch Standing good for beginners?

The Cable Crunch Standing is rated intermediate. If you are new, learn the Ab Crunch Machine first and build up from there.

What is a good alternative to the Cable Crunch Standing?

For example the Ab Crunch Machine, Seated Ab Machine and Cable Crunch. They train mostly the same muscles, some with different equipment.

How do you make the Cable Crunch Standing harder?

Add weight or reps, or move on to the Decline Weighted Sit Up and V-Up.

Sources

  • Escamilla et al. 2006, Phys Ther 86(5):656-671 (traditional and nontraditional abdominal exercises)

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