How many sets and reps of the weighted cable oblique crunch should you do when you are new to the exercise?

Do 2 to 3 sets of 10 to 12 reps per side, choosing a weight light enough to keep the movement coming from the trunk rather than the arms. Add weight in small increments only once both sides can complete the set with a clean, even crunch.

What can I use instead of a cable machine for the oblique crunch?

Anchor a resistance band to a high point such as a door frame or squat rack and kneel facing it to mimic the same diagonal crunch. A band gives less consistent tension than a cable stack, but the crunching pattern and the oblique work transfer directly.

What is the weighted cable oblique crunch good for, and when should I skip it?

It is a hypertrophy-focused way to build the obliques under constant, scalable load, which suits lifters who have outgrown unloaded twists. Skip it if you have lower back irritation with rotation, since loading a diagonal crunch adds real torque through the lumbar spine.

Intermediate

Weighted Cable Oblique Crunch

The weighted cable oblique crunch takes the kneeling rope crunch and drives the elbows toward one hip so the external obliques handle the crunch. The cable supplies constant, scalable tension, which makes it far more effective for building the side abs than endless unloaded twists. Rotate to one side for a set, then switch to keep both sides balanced.

Equipment: Cables
Body part: Abs
Type: Strength
Browse by muscle: Abdominal External Oblique
Browse by movement: Spinal Flexion

How to do it

1
Attach a rope to a high pulley and kneel facing the stack with the rope beside your head.
2
Brace the trunk and keep the hips square and still.
3
Exhale and crunch down and across, driving both elbows toward one hip.
4
Squeeze the obliques on that side at the bottom.
5
Inhale and return the torso up under control to a light stretch.
6
Finish the reps on one side, then repeat toward the other hip.

Tips

Crunch diagonally toward the hip rather than simply twisting the shoulders.
Keep the pelvis locked so the movement comes from the trunk.
Match the reps on both sides to avoid building an imbalance.

Variations

Common mistakes

The rope swings out away from the head at the top of the setup, so the first rep starts from an inconsistent position instead of the same stretch each time.
Yanking the weight stack with a fast first pull turns the rep into a jerk from the arms instead of a controlled crunch from the obliques.
The knees shuffle forward to shorten the range instead of staying planted, letting the legs assist a rep meant to isolate the waist.
Once the working side fatigues, the rep count quietly creeps up on the stronger side, building a lopsided waist over weeks of training.
The chin juts toward the working hip to help close the range, straining the neck instead of finishing the crunch through the ribs.

Frequently asked

How many sets and reps of the weighted cable oblique crunch should you do when you are new to the exercise?: Do 2 to 3 sets of 10 to 12 reps per side, choosing a weight light enough to keep the movement coming from the trunk rather than the arms. Add weight in small increments only once both sides can complete the set with a clean, even crunch.
What can I use instead of a cable machine for the oblique crunch?: Anchor a resistance band to a high point such as a door frame or squat rack and kneel facing it to mimic the same diagonal crunch. A band gives less consistent tension than a cable stack, but the crunching pattern and the oblique work transfer directly.
What is the weighted cable oblique crunch good for, and when should I skip it?: It is a hypertrophy-focused way to build the obliques under constant, scalable load, which suits lifters who have outgrown unloaded twists. Skip it if you have lower back irritation with rotation, since loading a diagonal crunch adds real torque through the lumbar spine.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises