Cable Standing Overhead Crunch
The Cable Standing Overhead Crunch primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Brachialis, Iliopsoas, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rectus Femoris, Rhomboids, Sartorius, Serratus Anterior, Tensor Fasciae Latae, Teres Major, Trapezius (Lower), Triceps (Long Head). It is a cable isolation exercise at intermediate difficulty.
A cable isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Sartorius (hip_flexors)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Tensor Fasciae Latae (hip_flexors)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Stand below high pulley. Grasp cable rope attachment and place wrists against head. Squat down slightly with hips flexed, allowing resistance on cable pulley to lift torso upward so spine is hyperextended. Execution: With knees and hips stationary, flex waist so elbows travel toward middle of thighs. Return and repeat. Comments: Note movement occurs in waist, not hips. Hyperextension of spine at top of motion is achieved by anterior rotation of pelvis with flexed hips. SeeSpot Reduction Myth. Two soft stirrups or multi-exercise bar can be substituted for rope. If two soft stirrups are used, grasp stirrups at side of head.
Alternative Exercises
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