Cable Seated Crunch
Core · Cable · Beginner
How to do it
- Sit on a cable machine with your feet flat on the ground and your knees bent.
- Hold the cable handle with both hands and position it behind your head.
- Engage your abs and slowly curl your upper body forward, bringing your chest towards your knees.
- Pause for a moment at the top, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Abs
Secondary: Obliques
Is your Cable Seated Crunch good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 24 kg |
| Novice | 32.5 kg |
| Intermediate | 41 kg |
| Advanced | 53 kg |
| Expert | 65 kg |
| Veteran | 79.5 kg |
| Elite | 94 kg |
| Master | 110 kg |
| Apex | 126 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Seated Crunch.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Seated Crunch rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your abs.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Seated Crunch FAQ
What muscles does the Cable Seated Crunch work?
The primary target is abs. It also involves obliques while you keep the movement controlled.
How many sets and reps should I do for the Cable Seated Crunch?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Seated Crunch strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.