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Cable Seated Crunch 101 Video Tutorial

Gym Main Variation Core Exercise


Cable Seated Crunch
Cable Seated Crunch

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment

Cable Machine

Fitness Level












The Cable Seated Crunch is a dynamic exercise designed to effectively target the abdominal muscles with secondary engagement of the lats. Utilizing a cable machine, this exercise involves sitting on a bench with the cable attachment positioned above the head and pulling the weight downward by flexing the spine and bringing the chest towards the knees. By maintaining tension on the cable throughout the movement, the abs are continuously engaged, promoting strength and definition in the abdominal muscles. Additionally, the lats are activated to stabilize the upper body during the exercise. Incorporating the Cable Seated Crunch into your workout routine can help develop a strong and defined core while also improving overall abdominal strength and stability.

How to Perform

  1. Position a flat bench in front of a high cable pulley machine and attach the rope attachment to the high cable, adjusting the weight to your preference.

  2. Stand facing away from the cable machine and grasp the rope from behind your head with your palms facing inward.

  3. Step down and sit on the bench with your feet and knees together, ensuring stability and proper alignment.

  4. Maintain the cable at head or shoulder height and initiate the crunch by bringing your head down towards your upper thighs, contracting your abdominal muscles.

  5. Hold the crunch position briefly to maximize muscle engagement, then slowly extend back to the starting position with control.

  6. Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and engaging the abs throughout the exercise.

  7. Keep your movements controlled and avoid using momentum to ensure that the abs are effectively targeted, while also engaging the lats for stability. Adjust the weight as needed to challenge your muscles appropriately and progress over time.


  1. Maintain stability by avoiding hip pivoting during the Cable Seated Crunch exercise, focusing instead on crunching inward and bringing your head towards your upper thighs to effectively engage the abs.

  2. Perform the movement slowly and deliberately, emphasizing control throughout the range of motion. Pause briefly at the bottom of the exercise, squeezing the abdominal muscles to enhance intensity and maximize muscle activation.

  3. Concentrate on maintaining proper form and alignment, ensuring that the abs are the primary movers while the lats provide stability. By performing the Cable Seated Crunch with precision and focus, you can optimize the benefits for both your abs and lats, leading to improved core strength and stability over time.

How Not to Perform

  1. Avoid using momentum: Refrain from using momentum to swing the weight during the Cable Seated Crunch, as this reduces the effectiveness of the exercise and increases the risk of injury. Focus on controlled movements to engage the abs and lats properly.

  2. Do not arch your back: Maintain a neutral spine throughout the exercise to prevent strain on the lower back and ensure proper alignment. Avoid arching the back excessively, as this shifts the focus away from the abs and lats.

  3. Avoid pulling with the arms: Resist the urge to pull the rope attachment with the arms, as this can detract from the engagement of the abs and lats. Instead, focus on using the abdominal muscles to initiate the movement.

  4. Do not rush the movement: Avoid rushing through the Cable Seated Crunch, as this diminishes muscle engagement and increases the risk of injury. Perform each repetition with controlled and deliberate movements to maximize effectiveness and minimize wasted energy.

  5. Do not neglect proper breathing: Remember to breathe steadily throughout the exercise to maintain oxygen flow to the muscles and prevent fatigue. Holding your breath can increase tension and reduce energy levels, compromising performance and focus on the target muscles.

  6. Avoid rounding the shoulders: Keep the shoulders down and back throughout the movement to maintain stability and prevent unnecessary strain. Rounding the shoulders forward can shift the focus away from the abs and lats, reducing the effectiveness of the exercise.

  7. Do not rely solely on the weight stack: While the weight stack provides resistance, do not solely rely on it to perform the Cable Seated Crunch. Focus on engaging the abs and lats throughout the movement to maximize muscle activation and effectiveness.

  8. Avoid hyperextending the neck: Keep the neck in a neutral position throughout the exercise to prevent strain and discomfort. Avoid hyperextending the neck by looking up excessively, as this can detract from proper form and focus on the target muscles.

  9. Do not neglect proper form: Maintain proper form and alignment throughout the exercise to prevent injuries and ensure optimal muscle engagement. Focus on contracting the abs and lats with each repetition, avoiding any compensatory movements or deviations from the intended movement pattern.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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