Napra

Rope Crunch

StrengthBeginner Abdominals Cable crossover / functional trainerCable / pulley
Rope Crunch, step 1
1. Kneel facing the high pulley, holding the rope beside your head; hips over your knees.
Rope Crunch, step 2
2. Round your spine to bring your elbows toward your thighs; keep your hips still. Return slowly.

How to do it

  1. Kneel 1-2 feet in front of a cable system with a rope attached.
  2. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
  3. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
  4. Pause at the bottom of the motion, and then slowly return to the starting position.
  5. These can be done with twists or to the side to hit the obliques.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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