# Seated Cable Crunch

URL: https://heatsy.app/ex/seated-cable-crunch

Also known as: Seated Rope Crunch

Variation of: [Cable Crunch](https://heatsy.app/ex/cable-crunch)

Body region: Core

## Equipment

- Cable Station
- Flat Bench or Adjustable Bench

## Technique

1. Attach a rope to a high pulley and sit on a bench facing away from the machine.
2. Hold the rope ends beside your head so the cable runs over your shoulders.
3. Keep the hips planted and crunch forward, rounding your spine to bring the chest toward the hips.
4. Squeeze your abs at the bottom, then return slowly to upright.

### Cues

- Move from the spine, not the hips.
- Keep the hands fixed by your head.
- Exhale fully at the bottom.

### Common mistakes

- Pulling the rope down with the arms.
- Leaning back past upright between reps.
- Letting the weight snap you back up.

## Variations

- [Standing Cable Crunch](https://heatsy.app/ex/standing-cable-crunch)

## Alternatives

- [Ab Crunch Machine](https://heatsy.app/ex/machine-crunch)
- [Crunch](https://heatsy.app/ex/crunch)