GymPlan AIStanding Rope Crunch
Standing 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 standing rope crunch
- Attach a rope to a high pulley and select an appropriate weight.
- 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.
- Perform the movement by flexing the spine, crunching the weight down as far as you can.
- Hold the peak contraction for a moment before returning to the starting position.
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 trialStanding Rope Crunch alternatives
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What muscles does the standing rope crunch work?
It mainly works your abs.
How many sets and reps of standing 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 standing rope crunch good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.