Cable Crunch

Beginners and persons with lower back problems should avoid this exercise.

Connect a suitable handle, (ideally a twin rope handle) to an upper cable pulley.

Position yourself on either the seat, or on the floor; resting on your knees and shins, aiming to keep your back straight, with your buttocks contracted to support the lower back.

Your elbows should be tucked close to your sides, with your hands a few inches above each ear, to ensure good technique and abdominal isolation.

Perform the movement from the top down in a smooth controlled motion. Your legs and hips should not need to move, only your upper body with a maximum 30-degree flexion forward.

Further extension forward is often seen performed, however this movement reduces abdominal exercise as it brings in the hip flexor muscles.

As with all weight training exercises, start with a lightweight, adapt good technique and increase the weight only when you can perform the desired reps comfortably.

Beginners avoid this exercise as your likely to cause yourself excessive neck strain.

Intermediates and advanced aim to work for 2 - 3 sets for 10 - 15 reps with a suitable weight, having a minimum 30 seconds rest between sets.