Rope Crunch

An isolation exercise using a cable with rope attachment to target the abdominal muscles. The rope allows for a full range of motion and customizable resistance.

Instructions

1. Kneel 1-2 feet in front of a cable system with a rope attached.
2. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
3. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
4. Pause at the bottom of the motion, and then slowly return to the starting position.
5. These can be done with twists or to the side to hit the obliques.
6. Maintain constant tension on the abdominals throughout the movement.

Tips

• Focus on spinal flexion—this is an isolation movement for the abs.
• Keep tension on the cable throughout the movement; do not relax at the top.
• Adjust weight to allow controlled, strict form rather than momentum.
• Variations with twists effectively target the obliques as secondary muscles.
• This movement is excellent for building abdominal strength and endurance.