The Cable Crunch is a beginner cable abdominal flexion exercise that primarily trains the abs. It is useful for training the abs through controlled spinal flexion.
Primary muscles
abs
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
abs
Secondary muscles
None
THE MOVEMENT
How to perform
Kneel or stand at the cable with the rope held near the head and hips stable.
Brace the abs and keep the arms mostly fixed relative to the head.
Curl the ribs toward the pelvis by flexing the trunk.
Return slowly until the abs are lengthened without letting the stack pull you upright.
IRONYOU / CORE
Core cues
Think about bringing the ribs toward the pelvis rather than pulling the head forward.
Keep the movement small and controlled instead of using momentum.
Exhale through the top of the rep if it helps you contract the abs.
STAY SHARP
Common mistakes
Pulling on the neck or leading with the head.
Using hip momentum instead of curling the trunk.
Rushing through the bottom and top positions.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Cable Crunch Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Cable Crunch estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
43.6 kg
57.7 kg
71.8 kg
101.3 kg
60 kg
48.3 kg
63.9 kg
79.6 kg
112.2 kg
70 kg
52.5 kg
69.6 kg
86.6 kg
122.1 kg
80 kg
56.4 kg
74.7 kg
92.9 kg
131 kg
90 kg
59.9 kg
79.3 kg
98.7 kg
139.1 kg
100 kg
63 kg
83.4 kg
103.9 kg
146.4 kg
110 kg
65.8 kg
87.2 kg
108.5 kg
153 kg
120 kg
68.4 kg
90.6 kg
112.8 kg
159 kg
Cable Crunch Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Cable Crunch estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
27.9 kg
37 kg
46.1 kg
65 kg
50 kg
37.3 kg
49.3 kg
61.4 kg
86.6 kg
60 kg
43.1 kg
57 kg
71 kg
100.1 kg
70 kg
46.7 kg
61.8 kg
77 kg
108.5 kg
80 kg
48.9 kg
64.8 kg
80.7 kg
113.8 kg
90 kg
50.4 kg
66.7 kg
83 kg
117 kg
100 kg
51.2 kg
67.9 kg
84.5 kg
119.1 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Crunch, Bodyweight Crunch, and Machine Crunch.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Cable Crunch in IronYou.
Keep your last session, progress and next target with you when you train.