Exercise guide · Intermediate · Compound
Cable Side Crunch: How to Do It & Muscles Worked
The cable side crunch is an isolation exercise targeting the abdominal muscles, particularly the obliques, using a cable machine for resistance. It involves bending sideways at the waist to engage the core.
How to do the cable side crunch
- Step 1: Attach a cable handle to a low pulley and stand sideways to the machine.
- Step 2: Grasp the handle with the hand furthest from the machine and place your other hand on your hip.
- Step 3: Keep your feet shoulder-width apart and your knees slightly bent.
- Step 4: With your abs engaged, bend sideways at the waist, bringing your elbow down towards your hip.
- Step 5: Pause for a moment at the bottom, then slowly return to the starting position.
- Step 6: Repeat for the desired number of repetitions, then switch sides.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Cable Side Crunch alternatives
More exercises that train the abs as their main target:
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Arm Slingers Hanging Bent Knee Legs
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Arms Overhead Full Sit-Up (Male)
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Band Alternating V-Up
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Band Assisted Wheel Rollerout
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Band Bicycle Crunch
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More abs exercises
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Dead Bug
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Hanging Leg Raise
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3/4 Sit-Up
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45° Side Bend
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Alternate Heel Touchers
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.