Cable Seated Crunch

Cable Seated Crunch is a beginner-level isolation in the strength category that primarily works the abs. It is performed with cable.

How to do it

1. 1Seat on a flat bench with your back facing a high pulley.
2. 2Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
3. 3With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
4. 4As you inhale, go back to the initial position slowly.
5. 5Repeat for the recommended amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.