Prone Pulley Ab Crunch on Back Hyperextension
Prone cable crunch performed on a hyperextension bench for focused abdominal strength.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs. Secondary: hip flexors, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Position yourself prone on a hyperextension bench and hold a cable attachment.
- Crunch the torso by flexing the spine against the resistance.
- Squeeze the abs at the peak.
- Extend with control back to the start.
- Repeat for desired reps.
Equipment
- Cable Pulley
- Hyperextension Bench
Coaching tips
Benefits
Prone cable crunch performed on a hyperextension bench for focused abdominal strength.
Common mistakes
Avoid pulling with the arms or using momentum.
Make it harder
Increase cable weight or slow the tempo.
Make it easier
Perform without the cable or use a lighter load.
Breathing
Exhale as you crunch, inhale as you extend.
Build a workout with this exercise
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