Exercise library · Abs

How to Do Cable Seated Crunch

Step-by-step instructions, muscles worked and workouts that use the cable seated crunch.

How to do it

1. Seat on a flat bench with your back facing a high pulley.
2. Grasp 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. With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
4. As you inhale, go back to the initial position slowly.
5. Repeat for the recommended amount of repetitions.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.