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Standing Rope Crunch

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

How to do it

  1. 01

    Attach a rope to a high pulley and select an appropriate weight.

  2. 02

    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. 03

    Perform the movement by flexing the spine, crunching the weight down as far as you can.

  4. 04

    Hold the peak contraction for a moment before returning to the starting position.

In the app

Standing 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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