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Cable crunches


Major muscles used

  • Upper abdmonials (Rectus Abdominis)
  • Middle abdominals (Rectus Abdominis)
  • Lower abdominals (Rectus Abdominis)

Performing cable crunches

  • Attach a bar or rope to a high pulley machine. Stand about 6-10 inches further back from the hanging bar or rope.
  • Grasp the bar or rope with a reverse grip (palms facing up) and pull the bar or rope behind your head. Your elbows should be pointed away from your face.
  • Your knees should be bent at a 45 degree angle and your feet about 4-8 inches apart.
  • Using your abdominals, pull the bar or rope downward in a semicircular motion towards your knees. When your elbows touch the outside of your knees hold for a second flexing your abdominals.
  • Slowly raise up to the starting position in a controlled manner.

Be careful

  • Don't swing or rock to create momentum. Use your abdominals to do the work in a slow, controlled manner.
  • Don't simply let the weight pull you up to the starting position. Resist the force of the weight by slowly raising your body, keeping your abdominals tight.

Alternative exercises to cable crunches

Courtesy of, your Online Personal Trainer


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