Cable Crunches With Rope
Primary Muscle Worked: Like hanging leg raises, the primary purpose of this exercise is to isolate the abdominals.
Why I Like It: With the hanging leg raises I feel it more in my lower abs, but with this exercise I feel that it emphasizes more of my upper abs. Unlike regular crunches, by using the cable machine I’m able to add additional resistance. Abs are just like any other muscle and require resistance in order to develop. Doing 100s of reps is a waste of time. With resistance you can do 12-15 quality reps and really make the muscle work.
How to: In a kneeling position, hold the rope with both hands out in front of you. Keep your hands and arms in a fixed position, relative to your head and body. Now crunch downward, curling your trunk. Just like the other exercises, you aren’t correctly targeting the abdominals if your back is straight. Make sure to squeeze at the bottom for a second and then slowly control it on the way back up. The “negative” is working the muscle as well.
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