Cable Side Crunch
The Cable Side Crunch primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum and stabilizer support from the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids, Teres Major, Trapezius (Lower), Triceps (Long Head). It is a cable isolation exercise at intermediate difficulty.
The Cable Side Crunch is an intermediate isolation exercise performed with cable, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Erector Spinae, Iliopsoas, Quadratus Lumborum. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the External Obliques.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Erector Spinae, Iliopsoas, Quadratus Lumborum |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Erector Spinae, Iliopsoas, and Quadratus Lumborum act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Brachialis, Brachioradialis, and 8 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Brachioradialis (biceps)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- With side close to high pulley, grasp stirrup attachment with near hand.
- Position stirrup at side of shoulder, palm orientated inward, and elbow down to side.
Execution
- Pull stirrup downward by bending toward cable column through waist so torso moves toward base of cable column.
- Bend in opposite direction by leaning torso away from cable column, allowing stirrup to rise upward.
- Repeat.
- Continue with opposite side.
Comments
- Keep stirrup attachment near side of shoulder with elbow down to side.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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