How to Do the Cable Crunch: Form, Starting Weight, Sets
The Cable Crunch is a cable exercise that mainly works your core. Beginners start with 2 sets of 12–15 reps and add 2.5 kg once every set hits the target.
Form in 3 steps
- Set the pulley high and grab the rope. Kneel in front of the machine with the rope on either side of your head.
- Keep your hips where they are. Breathe out and curl your body down using your abs, not your hips.
- Squeeze your abs for 1 second at the bottom. Breathe in and come up slowly until your back is straight.
Common mistakes
- Sitting your hips back as you go down: your body weight does the work instead of your abs. Keep your hips at the same height.
- Pulling the rope down with your arms: your arms and shoulders take over. Keep your hands fixed by your head and curl only your torso.
- Bending forward with a flat back: your abs never contract. Think about bringing your ribs down toward your hips.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 20kg |
| 60 kg woman, beginner | 12.5kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 2.5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
When to pick another exercise
If your lower back bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Cable Crunch to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Cable Crunch?
DailyFit starts beginners at about 30% of body weight (65% of that for women). That is about 20 kg for a 70 kg man and 12.5 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
I don't feel Cable Crunches in my abs.
Go lighter and breathe all the way out as you curl down. Once you learn the feeling of rounding through your abs, you'll feel it much more. If your lower back hurts, stop and see a professional. When you pick lower back as a problem area, DailyFit takes this exercise out of your routine.
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