Standing Crunch (Cable)

A standing ab crunch using cable resistance with the pulley positioned above head height. Isolates the rectus abdominis with constant tension throughout.

Instructions

1. Stand facing a cable machine with the pulley positioned above head height.
2. Attach a rope handle or grab the cable with both hands above your head.
3. Step back slightly to create tension in the cable before starting.
4. Keep your hands at the sides of your head or behind your neck.
5. Crunch your torso forward by flexing your abdominals, bringing elbows toward your hips.
6. Move only your upper torso and avoid using your legs or back.
7. Squeeze at the bottom of the movement and slowly return to the starting position.

Tips

• Keep your knees slightly bent to allow for the crunching motion without arching the back.
• Focus on the mind-muscle connection to ensure your abs are doing the work.
• The constant cable tension makes this excellent for both muscle building and muscular endurance.
• Avoid pulling down on the rope with your arms; instead, use your core to initiate the crunch.
• Use moderate weight and higher reps (12-20) to fully stimulate the abdominals.