Standing Cable Crunch

Overview

How to do it

1. 1

   Place the cable machine in a high setting and clip on a rope or handle.

2. 2

   Face away from the machine and stand with your feet shoulder-width apart.

3. 3

   Hold the rope or handle with both hands and bring your hands close to your ears or temples.

4. 4

   Move one or two steps away from the machine so the cable stays under tension.

5. 5

   Set your body so your elbows flare out to the sides and your torso stays tall.

6. 6

   Start the rep by hinging at the waist and lowering your elbows and head toward your knees.

7. 7

   While you crunch, contract your abdominal muscles and breathe out.

8. 8

   Pause briefly in the crunch and tighten your abs.

9. 9

   Return slowly to the start by straightening your torso and letting your arms reach fully.

10. 10

    Perform the required number of repetitions.

Muscles worked

Target

Rectus Abdominis، Iliopsoas، Latissimus Dorsi، Trapezius، Tensor Fasciae Latae، Rectus Femoris، Sartorius، Teres Major، Deltoid، Posterior، Rhomboids، Serratus Anterior، Pectoralis Major، Triceps

Synergists

Obliques

Stabilizers

Erector Spinae