Kneeling cable crunch exercise

Kneeling cable crunch

Exercise details

  • Target muscle: Rectus abdominis
  • Synergists: Obliques
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Kneel in front of a high pulley.
  2. Grasp one end of the rope attachment in each hand and place your wrists against the sides of your head.
  3. Lower your torso by flexing your hips, but allow the weight of the rope to lift your upper torso so that your lower back is extended (curved upward).


  1. Keeping your hips fixed, exhale as you pull the rope downward by flexing your abdomen so that your back becomes arched.
  2. Hold for a count of two.
  3. Inhale as you relax your abdomen and allow the rope to lift your upper torso so that your lower back goes back to being extended.
  4. Repeat.

Comments and tips

  • Keep your hips fixed. All of the movement should be in your abdomen. See the second video for how not to do the kneeling cable crunch.
  • Do not allow your back to arch or hyperextend beyond feeling a mild stretch.
  • Keep your neck in a neutral position so that there’s always a space between your chin and your chest.
  • Instead of a rope attachment, you can use two stirrups.
  • See also the medicine ball crunch, the long arm crunch, and the 90-degree crunch on bench.

Kneeling cable crunch videos

How not to do the kneeling cable crunch!


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