How To Do Standing Cable Crunch

Standing Cable Crunch Exercise

Standing Cable Crunch is an effective exercise that primarily works the upper abdominals and the serratus muscles but also engages the lower abdominals and the lower back at the bottom position.

Standing Cable Crunch is a great exercise to build thicker and stronger abs by using heavier weight for overload.

This is a valuable exercise for those who participate in physical activities that require strong abdominals such as boxing and gymnastics.

Standing Cable Crunch How To

  • Set the height of the rope pulley above your height. Grab the ends of a rope pulley handle. Assume a shoulder width position.
  • 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

Standing Cable 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.

VariationsCable Crunches, Weighted Crunches

Routine for Strength: 3 sets x 12-15 reps

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

Standing Cable Crunch