What are cable rope crunches?

Elvis Elvis

Cable rope crunches is the only “machine” abdominal exercise which I recommend. Why? Because I feel that it’s the single most effective exercise for overall abdominal development.

Since it requires a machine, you can easily manipulate resistance levels. This allows you to train your abs the same way that you’d train your arms, chest, back, or any other major muscle group.

Better yet, the technique is fairly simple to learn

How to perform cable rope crunches:

In order to perform this exercise, you’ll need a a cable pull-down machine and the rope which goes along with it.

If you’re not familiar with the gym, then you’ll need to ask a someone to show you where this equipment is.

Once you’ve secured a cable pull-down machine, then you’re ready to give this exercise a go. Here’s what you do:

What are cable rope crunches?

  • Step 1- Lay a towel or mat on the floor so that you can cushion your knees. Trust me, your knees will thank you for it!
  • Step 2- Kneel down onto the mat/ towel, and tightly grip the rope at its end. This is the top of the movement.
  • Step 3- Slowly crunch down, until your torso is parallel to the floor (about 90 degrees from upright). This is the bottom of the rep.
  • Step 4- With very controlled motion, raise yourself back up until you’re nearly vertical again. DO NOT release the tension from your abs!
  • Step 5- You’ve just completed 1 rep. Repeat steps 1-4 until you’ve completed your desired number of reps.

Keys to remember:

Here are some things which you need to keep in mind when performing cable rope crunches:

  • Keep your hips and legs stationary during each rep. This will ensure that you’re working your abs as hard as possible.
  • Allow your abs to stretch fully at the end of each rep, but keep the tension in your abs for the duration of the set.
  • Do not use momentum to help you crunch. Momentum is the enemy of all resistance training, and you want to make sure to avoid it.


I believe that covers cable rope crunches. Trust me, when you begin doing this exercise, you’ll see why I love it so much-it works your abs like no other exercise does.

Better yet, all you have to do to make the exercise more difficult is add more weight! What could be better?

I strongly encourage you to make cable rope crunches part of your regular abdominal routine; you’ll thoroughly work your abs, and that’s one of the keys to developing that 6 pack!

Good luck!