Rope Crunch
How to do the Rope Crunch with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Cable
How to do the Rope Crunch
- 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, see it on your body.
Every Rope Crunch set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
More abs exercises
Rope Crunch: common questions
What muscles does the Rope Crunch work?
The Rope Crunch primarily works the Abs.
Is the Rope Crunch suitable for beginners?
Yes. The Rope Crunch is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Rope Crunch?
To do the Rope Crunch you'll need a cable machine.
Is the Rope Crunch a compound or isolation exercise?
The Rope Crunch is an isolation exercise, it targets the abs through a single joint, which makes it useful for focused, targeted work.
How do I do the Rope Crunch with correct form?
Kneel 1-2 feet in front of a cable system with a rope attached. Follow the full step-by-step above for the complete movement.
Log your Rope Crunch sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |