Standing Rope Crunch

Standing Rope 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. 1Attach a rope to a high pulley and select an appropriate weight.
2. 2Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
3. 3Perform the movement by flexing the spine, crunching the weight down as far as you can.
4. 4Hold the peak contraction for a moment before returning to the starting position.

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.