Rope Crunch
The Rope Crunch is a beginner cable machine exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentCable Machine
LevelBeginner
How to do the Rope Crunch
- Kneel 1-2 feet in front of a cable system with a rope attached.After selecting an appropriate weight, grasp the rope with both hands reaching overhead.
- Your torso should be upright in the starting position.To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.Pause at the bottom of the motion, and then slowly return to the starting position.These can be done with twists or to the side to hit the obliques.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.