MaghribFit

Standing Rope Crunch

Standing Rope Crunch

Primary muscles

Abs

Secondary muscles

None listed

Equipment: Cable

Level: Beginner

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  1. Attach a rope to a high pulley and select an appropriate weight.
  2. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
  3. Perform the movement by flexing the spine, crunching the weight down as far as you can.
  4. Hold the peak contraction for a moment before returning to the starting position.

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.