Straight Arm Ab Pushdown with Pulley Short Bar
Cable resistance lets you progressively overload the abs through a full crunching range of motion
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: Rectus abdominis |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Kneel facing away from a high pulley with a short bar held overhead, arms straight
- Step 2: Brace your core and keep your arms locked in place
- Step 3: Crunch your torso down and forward, pulling the bar toward the floor
- Step 4: Squeeze your abs at the bottom of the crunch
- Step 5: Return with control to the starting position and repeat
Equipment
- Cable pulley with short bar optional
Coaching tips
Benefits
Cable resistance lets you progressively overload the abs through a full crunching range of motion
Common mistakes
Bending the elbows and using the arms to pull instead of crunching with the abs
Make it harder
Increase the cable weight or slow the return phase
Make it easier
Reduce the cable weight and shorten the range of motion
Breathing
Exhale crunching down, inhale returning up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.