Rope Crunch (Cable)
Also called Rope Crunch, Crunch (Cable)
How to do it
Kneel a foot or two in front of a high pulley with a rope held beside your head. Crunch the ribs down toward the hips by rounding the spine, keeping the hips still, then rise slowly against the cable to a full stretch.
Setup
Attach a rope to a high pulley and kneel one to two feet from the stack. Hold the rope ends beside the head without pulling on the neck, sit the hips over the knees, lightly squeeze the glutes, and begin with the ribs lifted.
Where you should feel it
Across the abdominals as the ribs curl toward the pelvis, with the glutes keeping the hips fixed and the forearms only holding the rope. Avoid turning it into a hip hinge or arm pull.
When to use it
Use for progressively loaded abdominal hypertrophy with continuous cable tension. Controlled sets of 8-20 reps work well when spinal motion stays deliberate.