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Rope Crunch

AbsCableBeginnerIsolation
Rope Crunch — start position
Start
Rope Crunch — finish position
Finish
Muscles worked
PrimaryAbs

How to do it

  1. 01

    Kneel 1-2 feet in front of a cable system with a rope attached.

  2. 02

    After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.

  3. 03

    To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.

  4. 04

    Pause at the bottom of the motion, and then slowly return to the starting position.

  5. 05

    These can be done with twists or to the side to hit the obliques.

In the app

Rope Crunch appears when you own a cable stack and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With machine
With cable
With bodyweight

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