Cable crunch
Kneel below cable, hips fixed, rope near temples.
Muscles
- Primary
- abs
- Supporting
- None listed
Mechanics
- Pattern
- spinal flexion
- Equipment
- cable
- Geometry
- 180° Core Alignment
- Target feel
- Abs pull ribs toward pelvis while hips stay quiet.
- Progression
- Add reps before load; keep the same torso path.
- Regression
- Use dead bug if cable setup is unavailable.
Common errors
- Turning it into a hip hinge
- Pulling with arms
- UNKNOWN — no additional common error is recorded in the biomechanics dataset.
Programming by goal
| Goal | Sets × reps | Effort cap | Tempo |
|---|---|---|---|
| Strength | 3 × 3-6 | RPE ≤ 9 | 2-0-X-0 |
| Muscle growth | 3 × 8-12 | RPE ≤ 8 | 3-1-1-0 |
| Endurance | 3 × 15-25 | RPE ≤ 7 | 2-0-2-0 |
Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.
Equipment context
Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.
Substitutions
- Machine crunch
- Weighted crunch
- Dead bug
Related exercises
Progression ladder
- Beginner / regression: Use dead bug if cable setup is unavailable.
- Standard: Cable crunch
- Advanced / progression: Add reps before load; keep the same torso path.
Atlas metrics
- Movement pattern
- spinal flexion
- Primary target
- abs
- Supporting muscles
- None listed
- Equipment
- cable
- Joint geometry
- 180° Core Alignment
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Joint-profile source set: This exercise maps to the repository's sourced core record with none support. The source brief groups ExRx, NSCA, and ACSM material; it does not retain a per-record source split.
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Cable crunch?
- Kneel below cable, hips fixed, rope near temples.
- What should I feel during Cable crunch?
- Abs pull ribs toward pelvis while hips stay quiet.
- What are common mistakes with Cable crunch?
- Turning it into a hip hinge; Pulling with arms
- How do I progress Cable crunch?
- Add reps before load; keep the same torso path.
- What can I do instead of Cable crunch?
- Machine crunch, Weighted crunch, Dead bug
Cable crunch: core pattern, 2000 ms rep trace, engine-derived.