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Exercise 0874 · REF XU3ePuv

Cable Standing Crunch (with Rope Attachment) exercise animation

Cable Standing Crunch (with Rope Attachment)

Category
Waist
Equipment
Cable
Target
Abs

Adding a rope attachment to a standing cable crunch lets the hands stay close to the head throughout, similar to a kneeling cable crunch but performed upright. It works the abs against resistance through spinal flexion while standing, which is a less common ab-training position than kneeling or lying. Keeping the hips still and curling from the ribs down is what keeps the tension on the abs instead of the hip flexors.

How to Do the Cable Standing Crunch (with Rope Attachment)

  1. Attach a rope to a cable machine at chest height.
  2. Stand facing away from the machine with your feet shoulder-width apart.
  3. Hold the rope with both hands and bring it behind your head, keeping your elbows bent.
  4. Engage your abs and slowly crunch your torso forward, bringing your elbows towards your knees.
  5. Pause for a moment at the top of the crunch, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Standing Crunch (with Rope Attachment) primarily targets the Abs, with Obliques as the primary synergist muscle group.

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Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have cable? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Cable Standing Crunch (with Rope Attachment) work?
The Cable Standing Crunch (with Rope Attachment) primarily targets the abs, with the obliques as the main supporting muscle group.
What equipment do I need for the Cable Standing Crunch (with Rope Attachment)?
The Cable Standing Crunch (with Rope Attachment) is done with a cable.
What's a good alternative to the Cable Standing Crunch (with Rope Attachment)?
If you don't have access to a cable, the 3/4 Sit-Up targets the same abs using body weight instead.