ZULTA
NL Join the waitlist

Abs

Seated Cable Crunch

The Seated Cable Crunch 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%.

Level: IntermediateEquipment: CableSingle-joint (isolation)

How to do it

  1. Set a pulley at the highest position, attach a rope and place a flat bench in front of it.
  2. Sit on the bench with your back to the machine and hold the rope ends beside your neck.
  3. Plant the feet flat and sit tall with the cable taut.
  4. Curl the ribs down toward the hips, rounding the spine while the hips stay on the bench.
  5. Pause at the bottom and uncurl slowly back to upright.

Tips

  • Keep the hands pinned beside the neck so the arms stay out of it.
  • Breathe out fully at the bottom of each rep.

Common mistakes

  • Leaning forward from the hips with a flat back.
  • Pulling the rope with the arms.
  • Letting the cable pull you back into an arch at the top.

Muscles worked by the Seated Cable Crunch

  • 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.

Seated Cable Crunch alternatives

Same equipment

Different equipment

Easier

No equipment

Make it harder

Make it easier

Frequently asked questions

What muscles does the Seated Cable Crunch work?

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

Is the Seated Cable Crunch good for beginners?

The Seated Cable Crunch 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 Seated Cable Crunch?

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 Seated Cable Crunch 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)

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.

Join the waitlist