FitCi
Standing Rope 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: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Attach a rope to the high pulley and grab both ends facing away from the machine
- Hold the rope beside your head and step forward
- Curl your torso down by drawing your ribs toward your pelvis
- Hold the ab squeeze for one second
- Uncurl your spine under control to stand tall
Coaching tip
Don't hinge at the hips; curl your spine by drawing your ribs toward your pelvis.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
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.