The kneeling cable crunch is a variation of the traditional ab crunch that utilizes a cable machine to add controlled resistance and target your upper abs.
It’s a great exercise to isolate and strengthen your rectus abdominis, the “six-pack” muscle group.
Here’s how to perform a kneeling cable crunch:
- Adjust the cable machine to a high setting and attach a rope attachment. Kneel facing the machine with your knees hip-width apart and hold the rope ends with an overhand grip, resting the rope against your shoulders.
- Engage your core and keep your back straight throughout the movement. Lean forward slightly from your hips, initiating the movement with your abs and not your lower back. Pull the rope down towards your hips, squeezing your abs as you crunch forward.
- Focus on bringing your ribcage closer to your pelvis, not just rounding your lower back. Imagine you’re trying to touch your belly button to your spine. Hold the contraction for a second at the peak of the crunch.
- Slowly return to the starting position with control, resisting the urge to jerk your body back up. Maintain tension in your core throughout the entire rep.
Remember to choose a weight that allows you to perform the exercise with proper form for 10-15 repetitions. You can find many video demonstrations online to ensure proper form for kneeling cable crunches [YouTube kneeling cable crunch]. This exercise can be a great addition to your core workout routine, helping to build sculpted and defined abs.
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