Step by step
- Attach a rope to the high pulley and kneel in front of it.
- Hold the rope beside your head.
- Curl your torso down, rounding your back and bringing your elbows towards your thighs.
- Return slowly to the start.
Tip: Breathe out on the way down and squeeze your abs for a second at the bottom.
Common mistakes
If your hips drop, your legs do the movement. Your hips stay still.
Your hands stay fixed beside your head.
Your abs work by rounding your back, not by leaning forward straight.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How much weight?
One that lets you do 10–15 reps while rounding your back properly.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable crunch to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.