Cable Crunch (weighted abs)

Rectus abdominis with progressive overload; better than endless crunches.

• Isolation
• Cable
• Beginner

How to do it

• Flex your spine bringing your ribs towards your pelvis
• Do not pull with your arms or your hips
• Squeeze your abs for 1 s at the bottom
• Controlled eccentric

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Crunch for 1 s bringing your ribs towards your pelvis, return for 2–3 s

Common mistakes

• Pulling with your hips instead of flexing your spine
• A short range without rounding your back
• Using neck momentum

Muscles worked

Primary

• Core / abs

Alternatives

• Ab Wheel Rollout
• Hanging Leg Raise