The rectus abdominis is a flat band of muscle that covers the front of your torso from below the chest on the 5th, 6th, and 7th ribs to the pubic bone. To understand why it is such an effective exercise, we need to understand the anatomy of the muscle that it works. The cable crunch is an exercise that develops your rectus abdominis, or ‘abs’. I’ll also detail the correct form points and offer the best ab alternatives. In this article, I will explain why the seated cable crunch is the best single thing you can do to work your abs. There are many forms of crunches, with the most effective being the cable crunch. One exercise that undeniably works your abs though, is the crunch. Many of them are not as effective as people think. Pause, straighten, then lower your other shoulder toward its opposite knee.In their desire to get a six-pack, people do all sorts of things to works their abdominals. Same movement, but twist at the waist and bring your non-dominant shoulder toward the opposite knee. You can also perform twisting kneeling cable crunch. Some machines provide a lumbar pad to support the lower back during torso motion, with resistance provided by an overhead cable pulley. Secondary muscles: external and internal oblique muscles, transverse abdominalĪntagonists: spinal erectors, longissimus dorsi and other muscles along the spinal column, and lower back muscles Kneeling Cable Crunch Variations (Replacement Exercises)Ī variety of machines replicate the rope crunch.

After you crunch and begin to raise your torso to the original position, slowly and gradually arch your back again. This will ensure that you are contracting your abs. Sitting on your legs will take stress away from your abs. You want to keep constant stress on your abs.

Your buttocks should be up all the time.

If you position yourself a short distance away from the pulley, you will benefit from a greater range of motion when you crunch.

You want your abs to pull the rope, not your arms. Don’t let the rope up on the way up keep it near your head.

Your hands and the bend in your elbows when holding the rope should remain the same from beginning to end.

You want your abs to pull the weight down as you lower your torso (keep in mind that this is an ab exercise).

Don’t pull down on the cable with your arms.

Pull downward until your head is close to the floor, your elbows are close to your knees, and your torso is parallel to the floor.

Now contract your abdominal muscles and slowly pull down on the rope with your torso, keeping your elbows close to your side and your lower body stationary. Position your arms so that the ends of the rope are just in front of your forehead (or on either side of your head close to your ears) and your elbows are close to your side.

Kneel in front of the machine (facing either away from or toward the weight stack) and pull both ends of the rope toward the floor to make an inverted V. This excellent abdominal exercise is highly recommended for intermediate and advanced athletes. Using a cable pulley machine allows you to increase the resistance as your training permits. This abdominal exercise requires you to kneel in front of the cable (preferably set at the height for triceps extensions). Kneeling cable crunch is a good exercise that works all the abdominal muscles – the upper, lower, and oblique (side) abs.

Cable crunch