Exercise library · Abs

How to Do Rope Crunch

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

How to do it

1. Kneel 1-2 feet in front of a cable system with a rope attached.
2. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
3. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
4. Pause at the bottom of the motion, and then slowly return to the starting position.
5. These can be done with twists or to the side to hit the obliques.

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).

Workouts with this exercise

Similar exercises

Cable CrunchAbs

Cable Judo FlipAbs

Standing Cable LiftAbs

Cable Russian TwistsAbs

Standing Cable Wood ChopAbs

Pallof Press With RotationAbs

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.