Rope Crunch
Kneeling trunk flexion on a high cable for weighted abs.
- Primary muscleCore
- EquipmentCable machine
- MovementCore
- LevelBeginner
- Core
- Cable machine
How to do the Rope Crunch
4 steps, in the order you do them.
- Kneel facing the high cable and hold the rope at the sides of your head.
- Keeping your hips still, round your back, bringing your elbows toward your knees.
- Squeeze your abs for one second at the bottom.
- Return with control, without pulling with your arms or sitting back on your heels.
Muscles worked
Common Rope Crunch mistakes
What goes wrong most often when you do the Rope Crunch, and how to fix it.
Your hips sink toward your heels and the move comes from your legs.
Keep your hips high and still. Only your spine curls to bring your elbows toward your knees.
Your arms pull the rope down.
Fix your hands at the sides of your head and let your abs drive the movement.
Your lower back stays straight, like a hip hinge.
Round your back from top to bottom, bringing your ribs toward your pelvis.
Alternatives to the Rope Crunch
They work the core with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 5 of the 36 routines.
- Beginners3 × 12–15
- Experienced3 × 10–15
- Rest0:45 to 1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 3 Days | Beginner | 3 × 12–15 | 1:00 |
| Back to the Gym 3 Days | Beginner | 2 × 12–15 | 0:45 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 12–15 | 1:00 |
| Core specialization · Beginner | Beginner and intermediate | 3 × 12–15 | 0:45 |
| Upper-Legs 5 Days | Intermediate | 3 × 10–15 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Rope Crunch
- Beginner Full Body 3 Days3 days · 55 min · BeginnerSee routine →
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
More core exercises
Hanging Leg RaiseCore · Pull-up bar
Dumbbell Suitcase CarryCore · Dumbbells
Side PlankCore · Bodyweight
V UpCore · Bodyweight
Frequently asked questions
What muscles does the Rope Crunch work?
The Rope Crunch works mainly the core.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 12 to 15 reps with 52.5 seconds of rest. With more experience, 3 sets of 10 to 15 reps with 1 minute of rest.
Which routines include the Rope Crunch?
It appears in 5 of the 36 Mobbe routines, such as Beginner Full Body 3 Days, Back to the Gym 3 Days, and Express Full Body 3 Days.