Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Cable Crunch

CableIsolationEasy to learn
Front
Back
Primary Secondary

Works

Abs

Also obliques

You need

Cable station

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Kneel facing the stack, rope by your head
  2. 2Curl your ribs toward your hips
  3. 3Hips stay still

Most common mistake

Sitting back on the heels to pull with the arms.

Watch a demo

Good for

  • Ranked #1 for abs
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Machine Crunchvs Hanging Leg Raisevs Decline Sit-Up
S
For abs
#1 of 23
See the full list →
Research
94
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tensionExcellent
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

Loadable spinal flexion: the abs finally get progressive overload like any other muscle.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight
  • BCable WoodchopCable

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