GymPlan AIRope Crunch
Rope Crunch is a beginner isolation cable exercise that mainly works your abs.
💪 Abs🏋️ Cable📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the rope crunch
- 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.
Muscles worked
Primary: Abs
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialRope Crunch alternatives
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What muscles does the rope crunch work?
It mainly works your abs.
How many sets and reps of rope crunch should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the rope crunch good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.