Start
End
CoreBeginnerCable
Rope Crunch
كرانش بالحبل
Target Muscles
Abs
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- 1
Kneel 1-2 feet in front of a cable system with a rope attached.
- 2
After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
- 3
To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
- 4
Pause at the bottom of the motion, and then slowly return to the starting position.
- 5
These can be done with twists or to the side to hit the obliques.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
