Best Cable Exercises For Abs

Get that iconic six-pack that you want in no time by adding these effective cable ab exercises to your strength training routine the next time you step into the gym!

Best Cable Exercises For Abs
María Rubio María Rubio
6 min read

As an active person, you probably already know that having a defined six-pack is a very popular fitness goal among gym-goers – it might even be one of yours! Strength training is one of the best ways to achieve that goal, and luckily there are many different ways to approach it.

Bodyweight exercises such as planks and crunches are some of the best core exercises out there, and weighted variations with dumbbells, kettlebells, and even barbells can help you increase the intensity of your workouts. But did you know you could also perform ab exercises on a cable machine?

If you’re interested in getting those abs of steel that you’ve been dreaming of, we’re here to help you get there! We prepared a list of some of the most effective cable machine ab exercises that you can try next time you want to mix things up and break a good sweat at the gym while you strengthen your core.

Cable reverse crunch

This first exercise is a beginner variation of the reverse crunch, except you’ll be adding weight to it by attaching your feet to the cable machine to increase the challenge and further engage your core!

How to do it:

  1. Find a yoga mat or a soft surface and place it in front of the cable machine, then lay on your back with your legs facing the machine.
  2. With the pulley set to the lowest setting and two ankle straps attached to the cable, wrap the straps around your ankles or the bridge of your feet, however you feel more comfortable, and lift your feet so that your thighs are vertical and your shins are parallel to the floor.
  3. With your hands to your sides or behind your head, engage your core and begin the movement by bringing your knees toward you, curling your body by lifting your hips off the floor as far as you can.
  4. Pause for a second while you squeeze your abs, then go back to the initial position and repeat.

Side plank cable row

Another classic bodyweight exercise turned cable exercise, this time adding a rowing element to it. The side plank with row will work your entire body while mainly focusing on your abs, both for stability and for rowing.

How to do it:

  1. Attach a D-handle to a low pulley and get in a left-side plank position in front of the machine so that your body is perpendicular to the cable.
  2. Grab the handle with your right hand, engage your core and begin the movement by rowing the cable toward the outside of your ribcage, pulling it until your hand almost touches your torso.
  3. Hold this position for a second while squeezing your muscles, then slowly release the weight and repeat.
  4. Finish your reps and switch to the opposite side.

Cable standing oblique twist

As the name suggests, this exercise primarily works your obliques by performing a twisting motion with your torso. It’s also a unilateral movement, allowing you to have a more dedicated workout on each side!

How to do it:

  1. Set the pulley on the cable machine to shoulder height and stand with your right side facing the machine, just off the center.
  2. Your feet should be shoulder-width apart and slightly pointing away from the machine, almost in a staggered position to allow for the twisting motion.
  3. Grab the handle with both hands with your arms pointing straight to the machine and engaging your core, then begin the movement by twisting your torso and rotating your legs, pulling from the cable until your whole body is facing away from the machine.
  4. Pause for a second while you squeeze your core, then slowly return to the starting position and repeat.
  5. Finish your reps and switch to the opposite side.

High cable woodchopper

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Woodchoppers are yet another effective oblique exercise similar to oblique twists, except the motion isn’t horizontal but diagonal instead, going from high to low to better activate your core.

How to do it:

  1. Set the cable machine pulley to the highest setting and stand with your right side facing the machine, just off the center.
  2. Your feet should be at a shoulder-width and slightly pointed away from the machine, almost staggered, just like in the previous exercise.
  3. Grab the high handle with both hands and your arms pointing straight to the machine, then engage your core and begin the movement by twisting your torso and rotating your legs, pulling the handle down.
  4. As you turn, hinge at the hips and knees to bring the handle down to knee level until you’re facing the opposite side of the machine.
  5. Pause in this position as you squeeze your abs, then go back to the starting position and repeat.
  6. Finish your reps and switch to the opposite side.

Cable seated crunch

This is another beginner exercise that you can try with a cable machine to make your abs burn on your strength training days, particularly your rectus abdominis, with just a bench and a rope attachment!

How to do it:

  1. Attach a rope handle to a high pulley and place a bench in front of the cable machine, then sit on it with your back facing the machine.
  2. Grab the rope attachment with both hands so that the ropes go on either side of your neck and your elbows point forward.
  3. Engage your core and begin the movement by performing a slow crunch, bending at the waist (not the hips) as low as you can while pulling from the cable, making sure your abs are doing most of the work.
  4. Pause for a second in the crunch position while you squeeze your core muscles, then return to the starting position and repeat.

Cable side bend

This cable exercise for abs works by bending your torso to the sides instead of backward or forward. It allows you to develop better core strength, balance, and flexibility at the same time.

How to do it:

  1. Attach a D-handle to a low pulley and stand next to it, with your right side to the machine and your feet shoulder-width apart.
  2. Grab the handle with your right hand and place your left hand on your hips for stability, then engage your core and begin the movement by bending your torso sideways toward your left side as far as you can, pulling from the cable without bending your elbow.
  3. Hold this position for a moment while squeezing your abs, then go back to the upright position and repeat.
  4. Finish your reps and switch to the opposite side.

Cable half-kneeling Pallof press

The Pallof press is a popular pressing exercise that challenges your torso muscles by fighting resistance from one side while you avoid turning or twisting your torso, and the half-kneeling position adds an element of balance to it!

How to do it:

  1. Set the pulley to a middle-to-low position and get into a half-kneeling position with your right side next to the machine, making sure that the cable is at chest level.
  2. Grab the handle with both hands and hold it in front of your chest so that the cable goes in front of the right side of your body, parallel to the floor.
  3. Engage your core and begin the movement by pulling the handle forward and away from your chest until your arms are completely extended in front of your, making sure you’re keeping your torso upright and not twisting to the side.
  4. Pause for a moment while you squeeze your working muscles, then slowly bring the handle back to your chest and repeat.
  5. Finish your reps and switch to the opposite side.

Standing cable crunch with rope

Finishing strong with yet another crunch exercise, the standing crunch with rope is very similar to the seated crunch except that this time you’ll be standing, increasing the range of motion.

How to do it:

  1. Attach a rope handle to the highest pulley and stand with your back to the machine, holding the rope attachments on each side of your neck with both hands.
  2. With your feet shoulder-width apart and your back straight, engage your core and begin the movement by crunching down, bending at the waist and hips as low as you can, and letting your abs do most of the work as you pull the cable down.
  3. Hold the bottom position for a second as you squeeze your abs, then go back to the upright position and repeat.

Strengthen your core with these effective cable ab workouts

Having a toned six-pack isn’t something that happens overnight, but with enough hard work and the right exercises, you’ll be on your way to your dream physique in no time. And if you’re looking for more exercises to expand your ab routine and make it more effective, check out our list of the best core exercises for a better ab workout!

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