Smart Workout Diary

Cable Oblique Crunch

The cable oblique crunch is a loaded trunk-bending exercise performed with a cable pulley. It primarily targets the obliques while the abdominal wall stabilizes the torso. It can support core strength and control for rotational and side-bending movements.

Demonstration

Cable Oblique Crunch — demonstration 1
Cable Oblique Crunch — demonstration 2

Instructions

  1. Set the pulley high and attach a rope handle. Select a light load that allows controlled trunk movement.
  2. Kneel beside the cable machine with the working side closer to the pulley. Hold both rope ends beside your head, keeping your hands in place rather than pulling with the arms.
  3. Brace your abdomen and keep your hips still, chest tall, and spine comfortably neutral at the start.
  4. Crunch your torso diagonally down toward the working-side hip by contracting the obliques. Keep the movement smooth and avoid twisting or yanking the cable.
  5. Return slowly to the starting position under control, then complete all repetitions before changing sides.
Muscle Group
Obliques
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Move through the torso, not the arms. Keep the rope close to your head throughout the repetition.
  2. Keep the hips stable. Excessive hip movement shifts work away from the obliques.
  3. Use a controlled range of motion. Stop before your lower back feels strained or your form changes.
  4. Exhale as you crunch and inhale slowly as you return.
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