Cable Oblique Crunch: how to do it right
In short: Cable oblique crunch, an oblique isolation loaded in the shortened position, when your trunk is already flexed and tilted sideways.
How to do it, step by step
- 1Take the high handle with one hand, set the cable at head height, kneeling or standing sideways to the pulley.
- 2Lock the pelvis and hips: they don't move, only the trunk works.
- 3Pull while tilting and curling the rib cage toward the hip opposite the pulley, elbow toward the iliac crest.
- 4Squeeze the obliques hard for 1 second in the low shortened position, feel the contraction dig in.
- 5Return while controlling the phase where the oblique lengthens, without letting go all at once.
- 6Do the set on one side, then switch sides.
The mistake to avoid
Don't pull with your arms. Bend your torso diagonally.
Other common mistakes
- Pulling with the arm and shoulder instead of the trunk: keep the elbow fixed and think about bringing ribs and hip together, not pulling the handle.
- Moving the pelvis or flexing the hip: lock the lower body, it's the spine that curls.
- Letting the return go too fast and losing tension: control the way back over 2 to 3 seconds.
- Loading too heavy and losing the final range: lower the load to really reach the full contraction.
Muscles worked
- Main:
- Abs
Main target: the external and internal obliques on the contracting side, responsible for lateral flexion and trunk rotation. The rectus abdominis helps with forward flexion of the torso. The quadratus lumborum on the opposite side stabilizes the pelvis.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Weighted Dumbbell Russian Twist ›
- Kettlebell Russian Twist ›
- Cable Crunch ›
- Machine Crunch ›
- Captain's Chair Knee Raise ›
Frequently asked questions
How do I do this exercise?
Take the high handle with one hand, cable at head height, stand sideways to the pulley, kneeling or standing. Lock pelvis and hips, they don't move, then curl and tilt the rib cage toward the opposite hip, bringing the elbow toward the iliac crest. Squeeze 1 second at the bottom, return under control.
How far should I go?
The tension is max at the end of the movement, when your trunk is already tilted and curled. Don't look for the extreme stretch in the lengthened position, the load is low there anyway. Go for the crunch peak with your ribs moving toward the hip, that's where everything happens.
I don't feel anything, is that normal?
If you mostly feel your arm, you're pulling with the shoulder instead of the trunk. Reduce the load, keep the elbow fixed and think about crushing your ribs against your hip while holding 1 second of maximum contraction. Film yourself from the front, if your hip moves you're cheating. Aim for long sets of 12 to 20 reps.
How fast do I do the movement?
Curl firmly, squeeze hard for 1 second in the shortened position, then brake the return over 2 to 3 seconds as the oblique lengthens. Never let go all at once, it's the squeeze and the braking that do the job, not speed.
How do I breathe?
Exhale hard during the curl, it hollows you out and contracts the obliques more. Briefly hold the bracing on the final squeeze, then inhale while controlling the return. Keep the transversus engaged throughout to protect the spine.