Abs
Cable Side Crunch
The Cable Side Crunch is a strength exercise on a cable machine for your abs. Share of the load in the Zulta muscle model: obliques 56%, upper abs 16% and lower abs 10%.
Also known as: cable oblique crunch
How to do it
- Set a pulley at the highest position and attach a single handle.
- Stand side-on to the machine, one step away, and hold the handle beside your head with the hand nearest the machine.
- Place the free hand on the hip, feet hip-width and knees soft.
- Crunch sideways by pulling the ribs on the machine side down toward that hip.
- Pause, then return slowly to upright, finish the set and switch sides.
Tips
- Keep the hand fixed beside the head, the arm only holds the handle.
- Move straight sideways without turning the chest toward the floor.
Common mistakes
- Pulling the handle down with the arm.
- Bending forward at the hips instead of sideways.
- Letting the hips shift out to the side.
Muscles worked by the Cable Side Crunch
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.
Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.
Cable Side Crunch alternatives
Different equipment
Easier
No equipment
Make it easier
Frequently asked questions
What muscles does the Cable Side Crunch work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Cable Side Crunch good for beginners?
The Cable Side Crunch is rated intermediate. If you are new, learn the Heel Tap first and build up from there.
What is a good alternative to the Cable Side Crunch?
For example the Heel Tap, Heel Touch and Oblique Crunch. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.