Exercises / Cable Crunch
Cable Crunch
The cable crunch is a cable isolation movement that trains core first. Default rest between sets in the app: 60 s (1 min).
Also called: kneeling cable crunch, rope crunch.
Rep and RIR targets by goal
These are the sets the Zyra Workouts program generator writes for a isolation exercise under each goal. RIR is reps in reserve — how many more reps you could have done when the set ended. A default the app starts from, not a prescription.
| Goal | Reps per set | RIR | Rep ceiling |
|---|---|---|---|
| Strength | 6–8 | 2 | 9 |
| Hypertrophy | 10–15 | 1 | 14 |
| General | 8–12 | 2 | 12 |
How progression steps on Cable Crunch
The app moves the load on Cable Crunch in steps of 2 kg — the fixed step the app uses for dumbbells, machines and cable stacks. The rule is the same for every exercise: the rep ceiling is the midpoint of the rep range plus the RIR target (for the hypertrophy row here, 10–15 reps @ RIR 1 → ceiling 14). Clear the ceiling and the next set is one step heavier at the bottom of the range; fall under the range floor and it backs off one step; anything between holds.
Worked example, in the app's words: Last time 20 kg × 15 · target 10–15 @RIR 1 (ceiling 14) → +2 kg → 22 kg × 10.
Alternatives
Frequently asked
What muscles does the cable crunch work?
In the Zyra Workouts catalog the cable crunch is tagged with core as its primary muscle and no secondary muscles. The app counts a primary set as one set for that muscle and a secondary set as half a set. Which muscles a lift loads most also depends on technique and range of motion.
How many reps and sets for the cable crunch?
The app's program generator sets 6–8 reps @ RIR 2 for strength, 10–15 reps @ RIR 1 for hypertrophy, 8–12 reps @ RIR 2 for general — the isolation rule, 2–4 sets depending on goal and experience. These are the generator's defaults, not a prescription; a coach can adjust them to you.
What can I do instead of the cable crunch?
The app's swap ranking (same primary muscle, then feasible in your gym, same type, same equipment) offers Pallof Press, Hollow Body Hold, Plank and Russian Twist. All train core first.
Muscle groups
- Core — counts as a full set
None listed in the catalog.
Related exercises
Other core movements in the catalog:
Guides for Cable Crunch
Log it in Zyra Workouts
Zyra Workouts logs your sets on the cable crunch, applies this progression rule to suggest the next load, and counts the work toward your weekly sets per muscle — offline-first, on iOS. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.