Cable Side Crunch
Also known as: standing cable side crunch, standing cable oblique crunch, cable oblique crunch, one arm cable side crunch, cable side crunches, High Pulley Cable Side Crunch
In SetGrip: Cable Side Crunch (High Pulley)
- Secondary muscles
- Obliques
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Standing side-on to a high pulley, you bend the torso away from the stack so the obliques on the working side pull rib toward hip against overhead resistance. Because the cable loads from above, tension is on from the very start of the side bend - the opposite of a dumbbell side bend, which only loads the bottom.
How to do the Cable Side Crunch
- Attach a cable handle to a low pulley and stand sideways to the machine.
- Grasp the handle with the hand furthest from the machine and place your other hand on your hip.
- Keep your feet shoulder-width apart and your knees slightly bent.
- With your abs engaged, bend sideways at the waist, bringing your elbow down towards your hip.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Obliques — Twisting or side crunch variations bring the obliques in, and you should feel them along the side of the waist on the working side.
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Side Crunch work?
The Cable Side Crunch primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the Cable Side Crunch good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Side Crunch with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Side Crunch?
If you cannot do the Cable Side Crunch, try the Feet on Bench Oblique Crunch, the Cross Body Crunch or the Alternating Heel Touch. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Side Crunch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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