How To Do Rope Crunch (aka Cable Crunches)

Rope Crunch Exercise

Rope Crunch is a great exercise that targets the core, particularly the upper abdominals and serratus muscles.

The lower abdominals and lower back muscles are activated at the bottom position of the exercise.

This is a fantastic exercise to overload the upper abdominals and build muscle with more resistance by using heavier weight.

Rope Crunch How To

  • Grab the ends of a rope pulley handle then kneel in front of the cable machine station.
  • Tighten your core muscles; keep a flat back position. Pull your elbows to the side of your trunk.
  • Initiate the cable crunch by contracting your upper abdominals; pull your upper abs toward your ribcage. This will bring the elbows to touch your upper thighs. Hold the position for a count of “one”.
  • Return to the starting position by extending your upper abs.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Rope Crunch requires you to focus on allowing your upper abs to do all the work. Do not use your arms to pull the cable.

This is why your elbows have to remain firmly tucked into your sides. Your arms should not drift forward in this exercise.

Variations: Standing Cable Crunch, Weighted Crunches

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Rope Crunch