A beginner strength exercise done with a cable that mainly works the abdominals. Kneel 1-2 feet in front of a cable system with a rope attached. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
Updated
Primary
Abdominals
Equipment
Cable
Level
beginner
Rope Crunch demonstration
Rope Crunch, starting positionRope Crunch, finishing position
How to Perform
1Kneel 1-2 feet in front of a cable system with a rope attached.
2After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
3To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
4Pause at the bottom of the motion, and then slowly return to the starting position.
5These can be done with twists or to the side to hit the obliques.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
