FitCi
Cable Crunch is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Kneel in front of the machine and hold the rope handle beside your head.
- Keeping your hips fixed, slightly round your back.
- Squeeze your abs to curl your torso down.
- Fully contract your abs at the bottom and pause briefly.
- Return to the starting position under control.
Coaching tip
Keep your hips fixed and do the movement by curling your torso forward with your abs.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.