Cable Seated Crunch
- Works
- Abs
- Equipment
- Cable
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. Seat on a flat bench with your back facing a high pulley.
- 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.
- With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
- As you inhale, go back to the initial position slowly.
- Repeat for the recommended amount of repetitions.
Cues
- Rope over the shoulders, hips still.
- Curl the ribs toward the hips.
- Pause 1 second at the bottom.
- Return slow.
Common mistakes
- Pulling with the arms.
- Hinging at the hips.
Where to start
Sets3
Reps12-15
Rest1 min
Tempo1-1-2
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.