Start
End
CoreBeginnerCable
Standing Rope Crunch
كرانش بالحبل واقفًا
Target Muscles
Abs
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- 1
Attach a rope to a high pulley and select an appropriate weight.
- 2
Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
- 3
Perform the movement by flexing the spine, crunching the weight down as far as you can.
- 4
Hold the peak contraction for a moment before returning to the starting position.
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.
