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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.