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How to Do Rope Crunch — Form, Muscles & Tips

Learn how to do the Rope Crunch: step-by-step form, muscles worked, cable setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.