The Kneeling Cable Crunch is one of the most common abdominal (stomach) exercises used in the gym. The Kneeling Cable Crunch when performed correctly will build and strengthen abdominal (abs) muscles.

The abdominal muscles (stomach) muscles are very important "core" muscles.  The core muscles consist of the abdominals, the obliques, the lower back muscles and several inner muscle of the trunk of your body (not including arms and legs). All of these muscles work together so that you can bend and twist and many other movements that are done every day.

Benefit of a Strong Core

One major benefit of improved core strength is an improvement in posture. Weak abdominals will cause you to have a forward lean. Likewise, any other weak muscles will cause the other muscle to compensate for that which results in poor posture. So as you can imagine having a stronger core will reduce posture problems.Improving core strength will allow you to lift more weight in almost any other lift that you would want to do because a strong core will help you stabilize the rest of your body. This is especially important when doing multi joint lifts such as a squat or bench press. For athletes a strong core is crucial to improve performance, there is always a need to be able to stabilize your core as well as move with it quickly. Strengthening the body's core muscle are important for preventing potential injuries.  Weak core muscles can contribute to injuries to other parts of the body, especially the lower back.

Having a strong core is also important for aesthetic reasons. While building a strong core you can burn fat. Additionally building core muscles can help tighten up your physique and make you appear skinnier. Last but certainly not least, a strong core improves posture which helps broaden out a physique. A strong core makes people appear stronger because their shoulders will be pulled back farther causing their chest to appear bigger, rather than the "curved, humped, sloop shoulder" look which is associated with weakness..  

Of course, working the abs, along with a good low fat diet, and a proper expenditure of calories will also result in a very pleasing physique.

Rectus Abdominis Muscle Physiology Summary

The abdominal muscles consist mainly of two large muscle groups, Rectus Abdominis and Obliques. The Rectus Abdominus originates on the pubic bone and attaches to the ribs (5th, 6th, and 7th) and the sternum. Rectus Abdominus is responsible for spinal or lumbar flexion.

The Rectus Abdominus is what is commonly referred to as "washboard abs" because a well defined rectus Abdominus is said to look like the old washboards that were used to scrub clothes. It is also commonly refereed to as the "six pack". While the "six pack" is by far the most common configuration of the muscle bellies of the rectus, there exist rare anatomic variations which result in the appearance of eight (four per side) muscle segments ("eight pack"), ten, or (even rarer) asymmetrically arranged segments. All these variations are functionally equivalent.  A well-defined rectus abdominis often carry cultural connotations of superior physical fitness which is why so many people work the abs and strive to obtain the "six pack".

Cable Kneeling Crunch Summary 

• Main Muscle(s) Worked: Rectus Abdominis (abdominals)
• Other Muscles (Secondary) Worked: None
• Equipment: High pulley cable with rope attachment.
• Mechanics Type: Isolation (An exercise that involves one joint movement).
• Force: Pull (A movement toward center of body during the concentric contraction of the target muscle).
• Utility: Auxiliary (An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle).

Target Muscles Used for Cable Kneeling Crunch

• Rectus Abdominis

Synergist Muscles Worked When Performing Cable Kneeling Crunch

• Obliques 

Stabilizers Worked When Performing Cable Kneeling Crunch

• Lliopsoas
• Tensor Fasciae Latae
• Rectus Femoris
• Sartorius
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Triceps, Long Head
• Rhomboids
• Trapezius, Lower
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular
• Pectoralis Minor
• Serratus Anterior

Antagonist Stabilizers Worked When Performing Cable Kneeling Curls

• None

Correct Exercise Procedure Use for Cable Kneeling Curls

• Facing cable tower, kneel below the high pulley and grab cable rope attachment with hands.
• Place wrists against head, flex hips slightly and allow the weight to hyperextend the lower back.
• With hips stationary, flex waist so elbows travel toward middle of thighs while exhaling.
• Pause and return to starting position, while inhaling, keeping tension on abdominals.
• Repeat.

Tips for Performing Cable Kneeling Curls

By using the tips mention below will help for the muscle(s) full development by incorporating more muscle fibers per rep, thus increasing the muscle's size and strength.

• Practice proper form and control. Starting with this exercise, or any exercise you have not performed before, use light weight until you have the full range of movement with proper extension and contraction completed. This is important for the muscles full development.
• Keep hips stationary. Your butt should stay touching your heels at all times and without pivoting at the hips.
• Concentrate on abdominals: Concentrate on crunching the abs in. Movement occurs in waist not hips.
• Use weight that allows smooth and controlled motion. This will avoid cheating which in turn will take the emphasis off the abdominals.
• Alternative rope and hand position: As you increase weight, it may be more comfortable to rest the rope and hands on shoulders.

Frequent Mistakes Made While Performing Cable Kneeling Curls 

Performing the exercise improperly, often referred to as cheating, will not allow for the muscle and muscle fibers to be use their fullest potential, resulting in not achieving desired development of the muscle.

• Movement performed too fast. If movement is performed too fast, it will not allow full usage of all muscle fibers.
• Using hips to help. Do not pull weight by helping with the hips. Improper form (cheating) will not allow all the abdominal muscle fibers to be use, defeating the purpose of this exercise.
• Not pausing and bottom of movement. You should always pause and squeeze (crunch) your abs at the bottom of the movement.
• Lifting butt up. When lifting your butt off the heels you are using body weight to help the abs in the movement.
• Limiting the range of motion. Many lifters do not go all the way up or do not squeeze at the bottom of the movement. If full range of motion is not use, less muscle fiber will be worked and less growth will occur.

Variations of Exercise or Equipment Use for Cable Kneeling Curls

A variation of a specific exercise is intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are many exercise variations to this strength exercise. Some of the variations use for the cable kneeling curls:

• Cable Standing Crunch. Exact same benefits with same synergists and stabilizers use, but using a standing position instead of kneeling.
• Cable Seated Crunch. Same as Cable Kneeling Curls but without any significant stabilizers being use.
• Cable Lying Stability Ball Crunch. Same benefits as cable kneeling curls but with fewer stabilizing muscles being use. Interesting note, the stability ball with most exercises require more stabilizing muscle to use but in this case fewer are use when compared to cable kneeling curls.

Other Exercises to Compliment Cable Kneeling Curls 

• Weighted Hyperextension. Hyperextension exercise targets the Erector Spinae (lower back) for total core strengthening.
• Dumbbell Straight Leg Deadlift. Straight leg deadlift is one of the best exercises in targeting the Erector Spinae with using several stabilizers, including Antagonist Stabilizers Rectus Abdominis and Obliques.
• Abdominal Vacuum. Abdominal Vacuum is an isometric exercise targeting the Transverse Abdominis (the innermost of the flat muscles of the abdomen placed immediately beneath the internal oblique muscle) and compresses and supports abdominal viscera (stomach, intestine, liver, etc.).
• Cable Side bend. Cable side bend directly targets and strengthens the obliques which are needed in total development of the body's core and abdominal structure.
• Dumbbell Side bend. Dumbbell side bend is another exercise example for developing the obliques for strengthening the body's core.
• Weighted Incline Twisting Sit-up. Incline twisting sit-up is more of an advance exercise. Lying supine on incline bench you can either add more resistance by elevating the bench, adding weight, or both. This is an excellent oblique exercise or can easily be converted to an abdominal exercise by eliminating the twist in the movement.

Bottom Line 

The Cable Kneeling Crunch is a good low-impact way to exercise the abdominal muscles and to strengthen you core. It is also a great way to start getting you a mid section that so many people dream about today: those six pack abs!!!

About the Author  

Lynn Glenn