Cable Seated Crunch

Cable Seated Crunch


This exercise involves sitting on a cable machine with a rope attachment and performing crunches by pulling the rope towards your body while keeping your core engaged. It targets the abdominal muscles and helps to improve core strength and stability.

Muscle Group

Equipment Required

Cable Seated Crunch Instructions

  1. Start by sitting on a bench with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Attach a cable to the pulley machine and adjust the weight to your desired level.
  3. Hold the cable with both hands and bring it behind your head, keeping your elbows close to your ears.
  4. Engage your core and slowly crunch forward, bringing your elbows towards your knees.
  5. Pause for a moment at the top of the movement, then slowly release back to the starting position.
  6. Repeat for your desired number of reps.

Cable Seated Crunch Form & Visual

Cable Seated Crunch

Cable Seated Crunch Benefits

  • Targets the rectus abdominis muscle, which is responsible for creating the “six-pack” appearance
  • Allows for a greater range of motion compared to traditional crunches, leading to increased muscle activation
  • Engages the obliques and hip flexors as stabilizing muscles
  • Can be easily adjusted to increase or decrease resistance by changing the weight on the cable machine
  • Provides a low-impact option for those with back pain or injuries, as the seated position reduces strain on the lower back

Cable Seated Crunch Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Transverse Abdominis

Cable Seated Crunch Variations & Alternatives