Cable Seated Crunch
Description
The cable seated crunch is a loaded ab exercise where you sit facing away from a high cable pulley, hold a rope attachment behind your head, and crunch forward against the cable resistance. It provides constant tension on the abs throughout and allows progressive overload beyond bodyweight.
Equipment Required
Cable Seated Crunch Instructions
- Set a cable pulley to a high position. Attach a rope handle.
- Sit on a bench or the floor facing away from the cable.
- Hold the rope behind your head with both hands near your ears.
- Sit up tall to start. Brace your core.
- Crunch forward by flexing your spine — bring your chest toward your knees.
- Squeeze your abs hard at the bottom of the crunch.
- Slowly return to the upright position under control.
- Keep constant cable tension. Use moderate weight. Aim for 12 to 15 reps.
Cable Seated Crunch Form & Visual
Cable Seated Crunch Benefits
- Constant cable tension on the abs
- Allows progressive overload beyond bodyweight
- Seated position is comfortable
- Easy to load progressively
- Excellent for ab hypertrophy
- Different angle than kneeling cable crunches
Cable Seated Crunch Muscles Worked
- Rectus abdominis
- Obliques
- Hip flexors (slight)
Cable Seated Crunch Variations & Alternatives
- Cable Crunch (kneeling)
- Cable Reverse Crunch
- Weighted Crunch
- Rope Crunch (standing)
- Cable Woodchop
