Exercise profile
Best forMuscle growthStrength
Effectiveness★★★★☆ 4/5
EquipmentCable machine
Also worksAbs
Recommended3-4 sets x 10-15 reps, rest 60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- Loaded ab flexion for progressive overload on the abs.
- Setup
- Kneel below a high pulley, rope held by the head.
- Common mistakes
- Pulling with the arms or rocking from the hips.
- Easier
- Reduce the load and shorten the range.
- Harder
- Add load or pause at the bottom of the crunch.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s