Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Training Exercises

How To Do Cable Crunches The Right Way

It’s one of the best ab exercises but are you doing it correctly?

Matthew Magnante

Written by Matthew Magnante

Last Updated onMay 29, 2020

How To Do Cable Crunches

How To Do Cable Crunches

The cable crunch is an exercise that was way ahead of its time, even before Arnold Schwarzenegger was doing it as part of his ab training in the 1977 movie ‘Pumping Iron’.

But there’s a right and wrong way to execute this movement, so before you start pounding out endless reps without first going through the cable crunch checklist, hear us out…

How To Do Cable Crunches Hide
  • Abdominal Anatomy and Functions
  • Wrong Cable Crunch Technique
  • Proper Cable Crunch Technique
  • Key Points To Remember
  • Does The Cable Crunch Work The Lower Abs Too?
  • 2 Common Variations of the Cable Crunch
  • Final Thoughts

Abdominal Anatomy and Functions

The rectus abdominis (abdominals) is the target muscle group here, so it would help to know its anatomical function to maximize development. 

Although, the transverse abdominals and obliques will still be actively engaged during this movement as well. 

The rectus abdominis is just one portion of the muscles that make up your core and it’s located between the ribs and pubic bone at the front of the pelvis; most commonly referred to as the ‘six-pack’.

And these muscles function to flex the trunk by bending forward, or ‘curling up,’ while the transverse abdominis creates intra-abdominal pressure to compress the core contents and stabilize the spine. 

So, you’ll be working both muscles during the cable crunch but again, the focus is on building and improving the muscles which make up the six-pack and this exercise is one of the best ways to accomplish this.

Plenty of studies have shown that movements involving crunching/bending forward are superior for building the anterior part of the midsection; which tells us that choosing exercises based on anatomical function is ideal.

Cable Crunches
Cable Crunches

Now let’s talk about the right and wrong way to do cable crunches. 

Wrong Cable Crunch Technique

To start, let’s talk about what not to do…

  • So, the cable crunch is different than the standard crunch simply due to body position and as a result, you can achieve a fuller range of motion, but it’s a crunch nonetheless.

And based on what we know about how the rectus abdominis functions anatomically, an optimal way to get a really good contraction would be to bend the torso forward or ‘curl up’ (or in this case, curl down).

However, it’s common for people to keep the torso completely straight during the crunch and bend at the hips almost appearing as if they’re bending down to kiss the floor. 

Not to mention, another common mistake is to sit your butt down on your ankles during the crunch which takes some of the work away from the abs and limits the range of motion. The butt should remain high from the setup position and remain this way throughout the exercise although if it dips a little no big deal.

Proper Cable Crunch Technique

  • The proper way to do the cable crunch is to keep the butt high while leaning forward at the torso, then you’ll crunch down by contracting your abdominals. Your head should ideally be down and tucked in while holding the rope handles by your ears or at upper chest level as to not get in the way of your range of motion. 

Your abs should be fully engaged during each repetition as this is the muscle you’re trying to work rather than your hip flexors.

Also, you can do the cable crunch facing the machine or the other way which is totally up to the individual.

Here’s an example of the proper way to do the cable crunch (video also shows how not to do the cable crunch)…

Key Points To Remember

Now you have an idea of how to do cable crunches effectively and we’ve reiterated each point in more detail while also including a few others, below.

Proper body position/setup

When you set up for the cable crunch, you should be positioned in the upright kneeling position with your torso positioned forward before you begin. A completely upright torso can place a lot of stress on the spine and back.

You also never want to hyperextend your lower back as this is not only necessary but it can cause a strain on the area near your belly button and you might feel it later.

Keep your chin tucked into your upper chest and again, hold the rope handles near the head area in whichever position is most comfortable for you. 

Note: You can use a v-bar or any other bar rather than the rope if you prefer. But just make sure your arms remain in the same position.

The crunch

The movement should happen from the activation and contraction of your abdominals and not your hip flexors or arms. You’d be defeating the purpose of the cable crunch as an ab exercise by simply going through the motions and not solely engaging the target muscles with strategic technique.

So, you want to keep your head down and execute the movement in a motion similar to the standard crunch which will maximally activate your abs as seen in the video above.

Range of motion 

As for the range of motion, some people prefer to do cable crunch with a shorter range of motion which most similarly resembles the basic lying crunch. And with this variation, you’ll definitely feel the contraction in your abdominals if done correctly.

However, the great thing about cable crunches is that you can perform the movement through a fuller range of motion than you would the standard crunch. Well, a fuller range of motion to where you’re going at least halfway down or further may result in a more pronounced contraction throughout the entire length of the abdominals compared to the very short range of motion. 

However, it’s done both ways by experts and regular gym-goers alike and we don’t really have evidence to suggest one is necessarily better than the other. But if we had to choose, then we’d say to use the larger range of motion because why wouldn’t we if the exercise allows for it as this is one benefit of doing this particular movement. 

You don’t have to bring your elbows all the way to your knees and you probably shouldn’t as this could place a lot of stress on the spine and doesn’t make a difference compared to if your stop a few inches short. But experiment to determine which way you feel the best possible contraction in your abdominals. 

And ALWAYS make sure you maintain proper form throughout the exercise.

Arnold Abs

Choosing a weight

It’s very important to choose a weight that allows you to execute the movement without compromise regardless of the range of motion you choose to use. 

Always start out light and warm up your abdominal area, then gradually increase the weight. But never use maximal weight here as you don’t want your back to have to overcompensate due to your abs not being able to handle the weight; which is not only dangerous for your back and spine but you’re not getting the most out of the exercise. 

But at the same time, you do want to use a decent amount of weight here since building your abs is the purpose of this exercise. You don’t want to be able to just crunch for dozens of reps.

So, we recommend anywhere from 10-20 reps to get the most out of the cable crunch. Although, you can certainly choose a rep range that works best for you. 

Does The Cable Crunch Work The Lower Abs Too?

There’s a common belief that top-down movements such as the cable crunch or anything similar will only maximize the activation of the upper abs. But research shows different.

In fact, one ACE-sponsored study actually found that through comparing the muscle activity (electromyographic testing) of several ab exercises, there was no difference in activation between the upper and lower abs.

“You can’t selectively recruit the upper abs versus the lower abs. And this study reinforced the fact that, across 15 different popular ab exercises and ab devices, there really was no difference,” explained John Porcari, Ph.D., head researcher at the University of Wisconsin—LaCrosse and its Clinical Exercise Physiology program.

Although this isn’t the only study that suggests this to be the case, this is just one study, where the results were determined under specific conditions. But this doesn’t necessarily mean it’s impossible to emphasize either the upper or lower half of the abs either as real-world experience would suggest that you may be able to feel one area more than the other.

2 Common Variations of the Cable Crunch

There are a few good variations that you can implement in place of or in addition to the standard cable crunch which we described in this article. 

Standing cable crunch

The standing variation is also another great way to implement this exercise and the one big benefit is that it’s more applicable to everyday functions simply because you’re standing. Although for purely a focus on hypertrophy, there shouldn’t be much of a difference compared to the kneeling variation.

Here’s a great video example of how it’s done…

Seated cable crunch

The seated variation simply takes the lower body out of the equation so that you can focus more so on just performing the crunch. 

Final Thoughts

If you want to build an impressive set of washboard abs then we’d recommend you go ahead and do some cable crunches the next time you train your core muscles. It’s a great movement for adding weight and most importantly, you now know how to do it the right way if you didn’t before. 

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Core Training Training Exercises Workouts
Previous Post

12 Best Glutamine Supplements Reviewed for 2023

Next Post

Arnold Schwarzenegger Gets Jacked With His Pet Donkey In Recent Training Footage

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Hollow Body Crunch Guide

Hollow Body Crunch Guide: Muscles Worked, How-To, Benefits, and Alternatives

Having strong abs is both a blessing and a curse. On the one hand, it means you’ve probably got a...

Best Cable Exercises

18 Best Cable Exercises For Building Muscle Mass and Strength

Cables are a great training tool to build muscle mass and strength and are a staple in most training regimens....

Marine Workout Plan

Marine Workout Plan for Battle-Ready Fitness

As a British Royal Marine, I had the pleasure of working with the USMC (United States Marine Corps) on several...

Bigger Abs Workout

Bigger Abs Workout and Diet Guide  

A large and growing percentage of the world’s population is overweight and getting fatter. As such, a lot of abs...

Core Rotation Exercises

The Best Rotation and Anti-Rotation Exercises for Functional Core Strength

When it comes to abs training, many exercisers focus too much on the anterior or front abdominal muscles. They pump...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

TikToker Shows Off Severe Back Acne After Using Steroids for 4 Months: “It Feels Pretty Terrible”

2023 Toronto Pro Supershow Preview & Athletes to Watch

‘Chris Bumstead Should Get an Invitation’ to Open Olympia’: Chris Cormier & Olympia Judge

How To Get Ripped Quick: 12 Tips To Blast Away Body Fat and Unleash Your Perfect Abs!

Ross Flanigan Reveals How Vodka & Edibles Ruined Prep & Targets Arnold Classic Title in Next 2 Years

Liver King Claims 149 Days of Being Natty, Shows off Extremely Shredded Physique

Reviews

Provitalize Review

Provitalize Review — The Best Probiotic Supplement?

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • 2023 WSM
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.