Seated Cable Rope Crunch
Differentiation: Mechanics
This variation of a crunch is unique. Here is how: you are seated with your lower body stationary. This position isolates your upper abdominal muscles.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate a cable machine.
3) Set the pulley at its highest setting.
4) Obtain a rope attachment.
5) Clip a rope attachment onto the pulley hook.
6) Locate a movable flat bench or use a lat pulldown machine with a bench attached.
7) Position the flat bench (perpendicular) about three feet from the cable machine.
8) Sit on the bench - with your back facing the machine
9) Grasp the ends of the rope attachment before you sit down. |If you have a partner, he can hand you the handles after you sit down.
10) Bring the rope to the sides of your head - palms facing inward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you bend forward from the waist...
3) ...until your elbows touch your thighs.
4) Hold this position for a count of one second.
5) Then, inhale as you return to the starting position.
6) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
You do not need to keep your back straight for this movement. You can round your back.
Keep your arms in a fixed, bent position so you train your abs instead of your arms during the movement.
Keep your neck straight when crunching.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
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Appearing in the Video
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Tip
Be sure to use lighter weight and maintain proper form.