The Cable Crunch is an extremely effective upper ab exercise that’s a bit tricky to master but well worth the extra effort. As with all cable exercises, the constant tension provided by the cables make these a great exercise for feeling “the burn”.
Performance: Attach a rope attachment to a high pulley on the cable apparatus. Grasp the two ends of the rope and kneel down about a foot back from the weight stack. Allow your body to extend toward the pulley. The “action” portion of the exercise is comprised of two simultaneous movements. You will, at the same time, bend over at the waist until your forehead touches and floor and do a small, pullover movement to bring your arms from an extended position to one in which they are bent at 90 degree angles and your hands are near the floor. Your hands should remain just in front of your head throughout the movement. As you perform the exercise, forcefully exhale all of your air. Hold the contraction for a second at the bottom of the movement and then return to the starting position. Repeat for the desired rep count.