Cable Crunch
Trains the abdominals. You need a machine. 3 of our free programs use it, across 5 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Cable Crunch
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
3×12–15the shape they run most (3 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5×5 Linear Progression + Accessories | Workout A | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Bro Split | Chest | 3×15–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Chest, Triceps & Abs | 3×15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Cable Crunch progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Cable Crunch trains
Technique
How to do the Cable Crunch
- Attach a rope to a high cable pulley. Kneel facing the machine and hold the rope ends on either side of your head, with your hips up and your torso upright.
- Keeping your hips still, crunch your torso down toward the floor by contracting your abdominals, bringing your elbows toward your thighs.
- Pause briefly at the bottom, feeling the contraction in your abs.
- Slowly return to the upright starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your hips fixed in place; the movement should come from curling your spine, not sitting back.
- Exhale fully as you crunch down to maximize the abdominal contraction.
- Hold the rope beside your head throughout; avoid pulling with your arms.
- Use a controlled tempo on the way up to keep tension on your abs.
Substitutes
Swap Cable Crunch for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Cable Crunch for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.