One-Arm Cable Crunches

One-Arm Cable Crunches
Performance Description: 
  1. Locate a cable machine with an overhead cable connection and set it to a high placement (the placement of the connection will differ person to person depending on their height)
  2. Attach a single rope, single handle, or nothing at all if it does not cause pain to grip the attachment loop with a bare hand
  3. Commit a firm grasp onto the desired attachment
  4. While holding the attachment, drop to a kneeling position where the feet are behind the legs forming a 90 degree angle at the knees
  5. Bring the attachment in close to the body with the elbow significantly bent (the hand should be directly in front of pectoral)
  6. With the arm and elbow locked, pull the cable down and toward the knee opposite of the hand holding it (envision driving the elbow holding the attachment to the opposite knee's cap)
  7. Hold this crunched position for 2-3 seconds
  8. Resist the cable as it pulls back up
  9. Repeat steps 6-8 then switch hands to execute one-arm cable crunches on the other side
Video: 
Primary Muscle(s): 
Obliques (External Oblique)
Serratus (Anterior)
Secondary Muscle(s): 
Abdominals (Rectus Abdominis)
Abdominals (Rectus Abdominis: Upper Aspect)
Tertiary Muscle(s): 
Buttocks (Gluteus Medius)
Chest (Pectoralis Major: Outer Aspect)
Hips (Iliopsoas: Iliacus)
Hips (Tensor Fascia Lata)
Lats (Latissimus Dorsi)
Further Clarification: 

The peak moment of resistance with one-arm cable crunches is not the pulling motion down to the knee, it is the moment of holding the elbow to the opposite knee for 2-3 seconds. This can be intensified by holding this moment of tension for a longer period of time. It should also be noted that performing one-arm cable crunches with a heavy weight is not recommended; a lighter weight with great emphasis on the moment of tension is the preferred lifting method.

Things To Look Out For: 

Performing one-arm cable crunches can be uncomfortable on the knees due to the kneeling position required by this exercise. To alleviate this pain, place a towel or yoga mat on the ground before kneeling.

Level: 
Intermediate
Exercise Position(s): 
Kneeling
Exercise Variations: 
Considered An Exercise In The Following Categories: