Exercise guide · Intermediate · Compound
Cable Standing Crunch: How to Do It & Muscles Worked
The cable standing crunch is an abdominal exercise performed using a cable machine. It targets the abs and also engages the obliques. The movement involves crunching the torso down against resistance, which increases core strength and stability.
How to do the cable standing crunch
- Step 1: Attach a cable handle to a high pulley and stand facing away from the machine.
- Step 2: Hold the handle with both hands and place it behind your head, keeping your elbows bent.
- Step 3: Stand with your feet shoulder-width apart and your knees slightly bent.
- Step 4: Keeping your abs engaged, exhale and crunch your torso down towards your knees, bringing your elbows towards your thighs.
- Step 5: Pause for a moment at the bottom of the movement, then slowly return to the starting position.
- Step 6: Repeat for the desired number of repetitions.
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 Standing Crunch alternatives
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Arm Slingers Hanging Bent Knee Legs
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Arms Overhead Full Sit-Up (Male)
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Assisted Lying Leg Raise with Throw Down
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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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Band Jack Knife Sit-Up
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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.