Cable crunches, also known as kneeling cable crunches, are a weighted [crunch](https://www.masterclass.com/articles/crunches-exercise-guide) variation that target your abdominal muscles. Perform cable crunch exercises by kneeling in front of a cable station with a pulley attachment. Grip the rope attachment with both hands and pull it down until it rests right above your head. While keeping your hips and arms still, squeeze your core muscles and bring your shoulders toward your pelvis. Lower your upper body until your elbows nearly touch your knees. Repeat this movement for the desired amount of repetitions.\nFor the cable crunch, begin by using a weight that you can control for 2–3 sets of 10–20 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.\n\n1. On a cable machine, secure a cable rope attachment to a pulley and set the pulley to the highest height setting.\n2. Face the cable machine and grab the rope attachment with an overhand grip. \n3. Take a few steps backward to move the weight off the weight stack and kneel on an exercise mat or foam pad. Your toes should be flexed and in contact with the floor.\n4. Pull the rope handles toward your face so that your hands are at the top of your head.\n5. Hinge from your hips to position your hips slightly backward. To ensure you’re only moving from your spine to perform the crunch, keep your hips still and elevated.\n6. Your shoulders should be slightly ahead of your hips.\n7. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.\n8. While keeping your hips and arms still, squeeze your abs and bring your shoulders toward your pelvis. Continue to lower while squeezing your abs until your elbows are close to your legs.\n9. Pause at the bottom of the movement while squeezing your abs.\n10. While maintaining tension in your abs, slowly return to the starting position.\n11. Repeat for the desired number of repetitions.\nIf you want to perform cable crunches the right way, remember these three tips to maintain the proper form:\n\n1. __Keep your back straight__. Avoid rounding your back or letting your midsection hunch during the exercise. If you’re having trouble keeping a good posture, consider doing a bodyweight version of the cable crunch first.\n2. __Use your abdominal muscles__. Use your abdominal muscles to move the pulley cable through a full range motion, rather than letting your triceps or hip flexors do the work. Try to keep your hips and arms still throughout the exercise.\n3. __Activate your lower body__. Engage your glutes and hamstrings during the exercise to keep yourself from sitting back on your heels and relaxing your lower body. \nIncluding cable crunches in your core workout routine can have several benefits.\n\n1. __Cable crunches can enhance your core strength and stability__. Cable crunches activate muscles throughout your upper abs and lower abs, including the rectus abdominis (the six-pack ab muscle). A strong core is essential for performing more challenging compound exercises like the [deadlift](https://www.masterclass.com/articles/deadlift-guide), bench press, and pull-up. \n2. __Cable crunches are easily adjustable__. Unlike other core exercises, like [sit-ups](https://www.masterclass.com/articles/sit-up-guide), cable crunches allow you to keep your abdominal muscles under constant tension. Adjust the weight level according to your needs, gradually increasing your core strength.\n3. __Cable crunches can improve your posture__. By activating your core, glutes, and lower back muscles, the cable crunch is a great exercise to practice if you want to correct improper posture in your upper body.\nIf you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.\n\nIn order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.\n\nThrow on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.\nIf you’re looking for a new ab exercise to incorporate into your workout plan, consider cable crunches.