Rope Crunch Exercise

Learn how to do a crunch safely and other exercises to try for a great core.

Rope crunch exercise.

If you use a cable machine to train the muscles at the back of your upper arm the triceps use a rope instead of a bar for the press down. The start position for a rope crunch is with the spine arched as far back as possible full extension. Reach up and grab the rope then pull it down so it s level with your head. Rope pushdowns are more effective revealed a study published by the american council on exercise.

Do 2 or 3 sets of 8 to 12 reps on each side. It s performed correctly by pulling the elbows toward the knees with the spine going from full extension to full flexion while the waist hips stay totally locked and stationary. 1 set the cable at the highest level on the machine using a rope attachment. If kneeling directly on the ground feels uncomfortable for you then you can place a pad underneath.

Common mistakes to avoid when performing the prone rope crunch exercise. The crunch is a popular core move but it isn t safe for everyone due to the strain it can put on your back and neck. Kneeling cable rope crunch form technique. If you don t have a rope available then a straight bar attachment can also be used.

Triceps pushdowns with rope. To calculate the number of calories burned doing the rope climb crunches enter your weight and the duration of the exercise. Proper form will help you target the triceps and. It primarily targets the rectus abdominus or six pack muscles but also strengthens the deep core muscles.

Do essentially an inverted crunch lowering your elbows to your mid thighs keep your abs contracted while doing this. 2 grab onto the rope kneel down and position your wrists on either side of your head. If you like our videos please subscribe to the exerscribetv youtube channel. Crunch is a no judgment gym that believes in making serious exercise fun by fusing fitness and entertainment.

Best gym membership top rated fitness centers health clubs crunch fitness. Start with the sprinter crunch and seated knee tucks to acquire proper exercise form and as you gain core strength progress to the rope climb crunches.