Standing Rope Crunch

Core · Cable

How to do it

Rope on the high pulley and stand with your **back** to the tower, the rope over your shoulders and your hands holding it beside your face. Feet at shoulder width and knees slightly bent. **Curl your spine driving your elbows towards your thighs** without moving your hips, and return slowly. Standing, it is harder to isolate than kneeling, but you can do it with no mat at any cable station. The classic mistake is bending at the hip instead of the spine: lean and it is a hinge.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

See all 907 exercises