Ab Crunch Rope Pulley Tricep Extension Easier
Easier crunch-to-extension variation that still trains the abs and triceps together.
Core & AbsBeginnerStrengthCompound
At a glance
| Muscles worked | Primary: abs & triceps. Secondary: core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie on the floor holding a rope attached to a pulley.
- Crunch the torso upward while extending the elbows.
- Squeeze the abs and triceps at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Cable Pulley
- Rope Attachment
Coaching tips
Benefits
Easier crunch-to-extension variation that still trains the abs and triceps together.
Common mistakes
Avoid pulling with the arms only or losing the crunch position.
Make it harder
Increase cable weight or move to the full sit-up version.
Make it easier
Reduce the weight or range.
Breathing
Exhale as you crunch and extend, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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