Standing Cable Crunch

Exercise / Abs

Standing Cable Crunch

The Standing Cable Crunch is an effective exercise that targets the abdominal muscles, particularly the rectus abdominis. It involves using a cable machine to provide resistance throughout the movement.

How to do:

Standing Cable Crunch

  1. Set the cable machine to a high position and attach a rope or handle to the cable.
  2. Stand with your back to the machine with your feet shoulder-width apart.
  3. Grab the rope or handle with both hands, placing your hands near your ears or temples.
  4. Take a step or two away from the machine to create tension in the cable.
  5. Position yourself so that your elbows are pointing out to the sides and your upper body is upright.
  6. Initiate the movement by bending at the waist and bringing your elbows and head downwards, towards your knees.
  7. As you crunch down, focus on contracting your abdominal muscles and exhaling.
  8. Hold the crunch position briefly, squeezing your abs.
  9. Slowly return to the starting position by extending your torso back up, allowing your arms to fully extend.
  10. Repeat for the desired number of repetitions.

Remember to maintain proper form, engage your core muscles throughout the movement, and start with a weight or resistance level that suits your fitness level.

Standing Cable Crunch Benefits

Core strength: The primary target of the Standing Cable Crunch is the rectus abdominis, which helps strengthen and tone your core. It also engages other muscles of the core, including the obliques and transverse abdominis, leading to improved core strength.

Stability and balance: This exercise requires balance and stability as you resist the tension from the cable. By incorporating Standing Cable Crunches into your routine, you can enhance your ability to stabilize and balance your body.

Abdominal muscle definition: Regularly performing Standing Cable Crunches can help develop more defined and toned abdominal muscles, contributing to a sculpted midsection.

Functional fitness: A strong core is essential for performing various daily activities, sports, and other exercises. The Standing Cable Crunch helps improve core strength and stability, leading to enhanced functional fitness and better performance in other physical activities.

Range of motion: This exercise involves a significant range of motion in the upper body, particularly the flexion and extension of the torso. By incorporating Standing Cable Crunches into your workout routine, you can improve flexibility and mobility in your core and upper body.

Standing Cable Crunch – Muscles Worked

Target - Rectus Abdominis
Synergists- Obliques
Stabilizers- Erector Spinae
Latissimus Dorsi
Tensor Fasciae Latae
Rectus Femoris
Teres Major
Deltoid, Posterior
Serratus Anterior
Pectoralis Major
Kneeling Cable Crunch muscle worked