Awesome Ab Exercise – Pull Down Cable Crunch

The Pull Down Cable Crunch is an awesome Abdominal Exercise that allows you to work your abs with progressive overload. You can start off light, get the technique down pat, and then gradually increase the weight as you get comfortable with the move. This will help you to develop a strong core and well developed abdominals.

The thing I really like about Pull Down Cable Crunches is that they hit the abs from a unique angle. They are one of the few ab exercises that allow you to train your mid-section from the standing position.

The key to getting the most out of this move is to do multiple sets to really fatigue the abs. Start off with moderate weights and shoot for 4 sets of 15 reps. But as you get stronger you can increase the weight and perform even higher sets if you like.

Just watch the video clip below to see this exercise in action!


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About The Author

leehayward

Lee Hayward is a competitive bodybuilder and muscle building coach who has been online helping people build muscle, lose bodyfat, and get in shape since 1999. Lee was selected as one of the Top Fitness Trainers Online through YouTube's Next Trainer Program and his work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes.

25 Comments

  • Matthew mcelhiney

    Reply Reply

    Nice u always give great info, I like that double pulley machine i wish 24 hour had 1 of those for lats ,I use single handle grips 2 finish off my lats ,this machine would make it easier!!!

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  • mike

    Reply Reply

    thanks Lee, Now try this, instead of coming straight back, when your completely down come up 10% and then go back down , like squeeze it twice, If you don’t cramp by the 4th set, you ain’t doin’ it right. πŸ™‚

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  • Gil

    Reply Reply

    Hey Lee, This is another great ab exercise to add to the regiment. Thanks Again for what you you do and provide!!!

    -Gil/RAVEN2SNIPE-

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  • Ty

    Reply Reply

    The spine rounds so much. Not a healthy exercise.

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  • Ty

    Reply Reply

    Also…if you truly want to isolate the abs, you can turn off the “helper” muscles used in most abdomical exercises(hip flexors). Activating the opposite muscle group(hamstrings) will turn off the hip flexors and isolate the abs. You can squeeze a ball with your legs…like holding a leg curl…and then perform the abdominal exercise.

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  • becky

    Reply Reply

    thanks. can you do more ab exercises and routines as i am struggling with my abs
    thanks lee πŸ™‚

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  • stratt

    Reply Reply

    tha exercise is friggin tits lee!

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  • Amith

    Reply Reply

    Good workout Lee πŸ™‚

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  • Jim

    Reply Reply

    Lee, as always, Great Tip!!!!!!.

    I’ve been doing this exercise as part of your General workout. I like doing it and it is effective. Over time, I worked myself up from 4 sets x 15 reps x 30 Lbs to 4 sets x 15 reps x 100 Lbs.

    As of March 1, I’ve been trying to loose some fat. I’m coming along. This morning, my waist was down to 43.75 inches from 45 inches.

    Even though I am supposedly dieting, I have not lost any strength in my workouts. According to my software, I burned up 4000 calories in yesterday’s workout.

    I’m using the maintenance of my strengh as a kind of baseline. Stated another way, I will probably get smaller, but my strength will not diminish.

    Did I mention I’m a former U.S.M.C Sergeant & 78 1/2 Years old? πŸ™‚

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  • Cabo

    Reply Reply

    Hi Lee
    Thanks for the informative videos and all that you do. Keep up the great work. I will start doing this in the gym.
    Cabo

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  • Stephen C.Wilde

    Reply Reply

    Looks like a standing sit up to me

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  • Mark

    Reply Reply

    Lee, we don’t have a cable machine with a seat like this at my current gym so I do these while kneeling. Is there a better way given this limitation?

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  • Jim,

    ===========

    Great job Jim, keep it up!

      (Quote)  (Reply)

  • Ty:
    The spine rounds so much.Not a healthy exercise.

    ===========

    Rounding the torso is not a bad thing, especially when training abs. It’s hard to fully contract the abs if you don’t curl your torso forwards.

      (Quote)  (Reply)

  • Mark:
    Lee, we don’t have a cable machine with a seat like this at my current gym so I do these while kneeling. Is there a better way given this limitation?

    =================

    If you experiment with the pull down machines you have at your gym you should be able to do a variation of this move. But there are several different ways to do cable crunches. Most people do them kneeling on the floor, but I like the standing variation better myself.

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  • Lee,

    I am glad to see you are not afraid to post training movements that “round” the spine.

      (Quote)  (Reply)

  • RICK

    Reply Reply

    HI LEE THIS IS ME RICK AND I NEED TO KNOW HOW MANY SETS AND REPS FOR ABS AND ARE SO LEGS TO THANK YOU

      (Quote)  (Reply)

  • waw you are doing grat job sir
    thanx
    thanx again

      (Quote)  (Reply)

  • Cinda Sudweeks

    Reply Reply

    Fantastic article! It was really interesting. I’ll be checking back here again soon! Keep up the good work!

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  • Hey great information. A perfect body is definitely incomplete without perfectly developed abdominal muscles. There are a huge number of bodybuilding workouts available for developing your abdominal muscles; however, only some will help you in getting the perfectly stimulating the abs.

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  • Chris

    Reply Reply

    Hey Lee,
    I’ve seen a lot of guys at my gym do these kneeling and reading the above comments i’ll give that a try (i never knew what they were doing).
    Thanks !

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  • I watched many of your videos! Thanks for this article I like it. A question though. I am used to do this exercise in the gym but instead of being sit on a bench I m down on my knees and I go till my head touches the floor.

    Do you advise to switch to your position or mine is fine?

    Thanks.

    Josh

      (Quote)  (Reply)

  • Josh:
    I watched many of your videos! Thanks for this article I like it. A question though. I am used to do this exercise in the gym but instead of being sit on a bench I m down on my knees and I go till my head touches the floor.

    Do you advise to switch to your position or mine is fine?

    Thanks.

    Josh

    It’s just a different variation. Doing cable crunches kneeling will work mostly the upper abs. Doing them standing will engaged more of the lower abs as well.

      (Quote)  (Reply)

  • Jerry Nuszbaum

    Reply Reply

    Can you sit on bench to do the abdominal standing crunch

      (Quote)  (Reply)

  • Jerry Nuszbaum

    Reply Reply

    Can you sit on bench doing standing cable ab crunch

      (Quote)  (Reply)

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