Rope Crunch

A beginner strength exercise for the abs, done with a cable machine.

Movement guide

Rope Crunch

Demand · source-assignedEasy (unreviewed)

Equipment requiredA cable machine

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Rope Crunch demonstrated on the 3D figure

3D demoRope CrunchBeginner · A cable machine

Beginner grade (source-assigned).

Harder option

Cable reverse crunch demonstrated on the 3D figure

3D demoCable reverse crunchIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

A cable machine

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Kneeling cable crunch demonstrated on the 3D figure

3D demoKneeling cable crunchIntermediate · A cable machine

Kneeling cable crunch with a twist demonstrated on the 3D figure

3D demoKneeling cable crunch with a twistIntermediate · A cable machine

Seated cable crunch demonstrated on the 3D figure

3D demoSeated cable crunchIntermediate · A cable machine + A bench or box

Standing cable crunch demonstrated on the 3D figure

3D demoStanding cable crunchBeginner · A cable machine

Weighted crunch demonstrated on the 3D figure

3D demoWeighted crunchIntermediate · Medicine ball

Ab Crunch MachineIntermediate · Strength machine

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Questions people ask

What muscles does the Rope Crunch work?

Mainly the abs.

What equipment do I need for the Rope Crunch?

A cable machine.

Is the Rope Crunch good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Cable reverse crunch.

How do I make the Rope Crunch harder?

Progress to the Cable reverse crunch, or add load, range or slower lowering once your form is solid.