Cable Crunches Exercises to Build Upper and Lower Abs


Why are Cable Crunches such an Effective Exercise?

Cable Crunches is a very effective exercise to target Abdominal muscles. Check the correct execution technique and build a solid 6 pack abdominal.

Important Tip for all ab curling exercises

Do not hold your breathe while crunching, instead exhale as you crunch. Holding a deep breathe has been shown to neurologically inhibit the rectus abdominis and oblique muscles.

Purpose - To Build Muscle mass in the Upper and Lower Abdominals.

Cable Crunches is not an exercise seen often in the gym now-a-days. But bodybuilders have used it and found very effective.

Execution Technique.

This exercise is done with a cable attached to an overhead pulley just like the Cable Pull downs pulley.


  1. Grab hold of a rope attached to an overhead pulley with both hands. You can do this standing or kneeling as shown.
  2. Now holding the rope in front curl downwards, keeping your back naturally arched and crunch your abs to get a good contraction.
    You can crunch straight or crunch with a bend for more obliques involvement.
  3. Hold the movement for 1-2s at the top of the contraction.
  4. Release under controlled motion and repeat.


Points to Remember

  • Exhale while you exert.
  • Do not arch you back. Instead keep it rounded.
  • Use abs to crunch and not arms to pull.
  • Hold the contraction for as long as you can. An isometric contraction for abdominals makes this exercise doubly effective.

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