Smart Workout Diary

Cable Lying Crunch

The cable lying crunch is a weighted abdominal exercise performed lying on the floor with resistance from a low cable pulley. It primarily trains the rectus abdominis through controlled spinal flexion, helping build abdominal strength and muscle. The cable provides consistent resistance and allows the load to be adjusted progressively.

Demonstration

Cable Lying Crunch — demonstration 1
Cable Lying Crunch — demonstration 2

Instructions

  1. Set a low cable pulley with a suitable handle attachment and select a light load. Lie on your back facing away from the pulley, with the cable running behind your head.
  2. Hold the attachment securely with both hands near the sides of your head or upper chest. Bend your knees, keep your feet planted, and brace your abdomen.
  3. Exhale and curl your rib cage toward your pelvis, lifting your shoulders from the floor while keeping your hips and lower back controlled. Let the abdominals, rather than the arms, move the resistance.
  4. Inhale as you return slowly until your shoulders are close to the floor, maintaining cable tension. Do not pull on your neck or let the weight stack slam between repetitions.
Muscle Group
Abs
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Use a manageable load. If you must pull hard with your arms or cannot control the return, reduce the weight.
  2. Keep the movement small and deliberate. Focus on bringing the rib cage toward the pelvis rather than sitting fully upright.
  3. Keep your neck neutral. Hold the attachment securely without pressing or pulling your head forward.
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