Top 16 Cable Abdominal Exercises for Abs & Strong Core

Cable ab workouts and cable exercises are essential to developing a strong core. There are many cable ab workouts to choose from that give your workout the variety it needs to craft strong abdominal muscles.

Tired of mountain climbers, sit ups and the boring old plank? No problems!

In this article, I will be telling you about the best cable ab exercises that exist and how to do them. And for extra measure, I’ve included an example cable machine abdominal workout to help get you on your way to those washboard abs you have been dreaming of.

The 16 best cable exercises for abs & core strength

Cable ab workouts target your core from all angles and offer a range of twisting, kneeling and standing movements. As with all exercises, form is key in getting the best results. To help you, I’ve included videos of each exercise, so you can’t go wrong. Below is a collection of the 16 best ab exercises that you can do with a cable machine.

1. Standing Cable Pallof Press

It looks easy, but don’t let this fool you! The aim of this exercise is to not allow rotation through your core, thus working your stabilizers.

How to:

1. Connect a single handle to the cable machine at shoulder height
2. Grab the handle with both hands and walk it out about an arms-length from the machine
3. Have your feet shoulder-width apart for a solid grounding
4. Pull the handle into the middle of your chest and hold it against your chest, to begin with
5. Without rotating through your trunk, push the cable away from your body until your arms are straight
6. Hold for a second in this position
7. Return to starting position in a slow and controlled manner
8. Repeat all reps on that side, then turn to face the other way and repeat

Suggested Reps: 12 to 15 each side

2. Kneeling Cable Crunch

The kneeling cable crunch exercise provides a variation of the standard crunch movement which includes resistance. It also places constant pressure on the core due to the overhead tension created by the cable.

How to:

1. Place a mat in front of the cable machine
2. Connect a rope attachment at around face height
3. Hold one side of the rope attachment in each hand and kneel about half a meter in front of the machine
4. Place the rope behind your head with your elbows tucked in and hands by your ears
5. Engage your core and pull downwards into a crunch until your elbows are near or touching your knees
6. Pause for a second or two in this position
7. Return to starting position in a slow and controlled manner

Suggested Reps: 10 to 12

3. Standing Cable Crunch

The standing cable crunch, as the name suggests, is the standing version of the exercise above. The standing version is the harder of the two cable crunches because you are standing and have less stability. Cable ab workouts are all beneficial for ab strength, and we especially group exercises like standing cable crunches among the best exercises for abs due to the exercise’s prominent effect on the upper abs. 

How to:

1. Connect a rope attachment to the top of the cable machine
2. Hold one side of the rope attachment in each hand and stand with your back to the machine
3. Place the rope behind your head with your elbows tucked in and hands by your ears
4. Engage your core and pull downwards into a crunch, sending your elbows towards your thighs
5. Pause for a second or two in this position
6. Return to starting position in a slow and controlled manner

Suggested Reps: 10 to 12

4. Kneeling Oblique Cable Twists

The kneeling oblique cable twist exercise is like the kneeling cable crunch, only you’re crunching from side to side rather than straight up and down. This places more load on your sides as opposed to your upper abdominals.

How to:

1. Place a mat in front of the cable machine
2. Connect a rope attachment at around face height
3. Hold one side of the rope attachment in each hand and kneel about half a meter in front of the machine
4. Place the rope behind your head with your elbows tucked in and hands by your ears
5. Engage your core and pull downwards to your right into a crunch until your elbows are near or touching your right knee
6. Pause for a second or two in this position
7. Return to starting position in a slow and controlled manner
8. Your next rep you will pull downwards to your left
9. Repeat for the set amount of reps, alternating between left and right

Suggested Reps: 20 (10 each side)

5. Cable Woodchops

Cable woodchops provide an awesome core workout and get teh heart racing. This is a great twisting exercise to target your obliques.

How to:

1. Connect a single handle to the top of the cable machine
2. Standing side on to the cable, hold the handle with both hands and walk out about an arms-length
3. Your arms should be fully extended above your head, aligned with the cable machine
4. Have your feet shoulder-width apart and keep your knees and ankles soft
5. Keeping your arms straight, pull the cable downwards in a diagonal line towards your front leg
6. Make sure you twist through your core as opposed to your hips
7. Return to starting position (still with straight arms)
8. Repeat all reps on that side, then turn to face the other way and repeat

Suggested Reps: 12 to 15 each side

6. Cable Reverse Crunch

A mean variation of the bodyweight reverse crunch! This one will have you begging for mercy. Just the way you like it! This is a fantastic exercise for targeting your lower abs.

How to:

1. Connect an ankle strap to the bottom of the cable machine
2. Sit with your feet towards the machine and connect the ankle strap to both of your ankles
3. Lie down on your back and place your hands behind your head
4. Lift your legs – start off with a 90-degree bend at the hips and 90-degree bend at the knees
5. Bring your knees inwards towards your torso and your head towards your knees, lifting your hips and upper back off the ground
6. Hold in the reverse crunch position for a second or two
7. Return to starting position (90-degree bend at hips and knees) slowly

Suggested Reps: 10 to 12

7. Cable Tuck Crunch

The cable tuck crunch exercise is an advanced movement which targets both your upper and lower abdominals at the same time. Get ready to feel the burn! You will require both sides of the cable machine/a twin tower for the cable tuck crunch.

How to:

1. Connect a rope attachment to the bottom of one side of the cable and an ankle attachment to the bottom of the other side of the cable
2. Sit in between the cables and place your ankles in the ankle attachment
3. Lie back and hold one side of the rope attachment in each hand
4. Place the rope attachment behind your head with your hands by your ears
5. Simultaneously lift your head and shoulders off the ground, whilst pulling your knees to your chest
6. Hold for a second whilst your abs are fully contracted
7. Slowly extend through the upper body and hips back to starting position

Suggested Reps: 12 to 15

8. Cable Russian Twists

This exercise is great for training your waist and will test your balance too! Double whammy! This is not a beginner exercise. I repeat, this is not a beginner exercise!

How to:

1. Connect a single handle to the middle of the cable machine
2. Lie with your upper back on an exercise ball, perpendicular to the machine
3. Hold the handle between both of your hands, on extended arms above the middle of your chest
4. Your hands should be at the same height as where the handle is attached to the cable machine – if not, adjust to suit
5. Keep your hips up and core engaged
6. Keeping your arms straight, rotate 90-degrees through the torso, away from the cable machine
7. Hold for a second and return to starting position

Suggested Reps: 10 to 12 each side

9. Plank Cable Row

Plank cable rows are NOT your average plank! The combination of having to balance and pull gives your entire midsection a good workout.

How to:

1. Connect a single handle to the bottom of the cable machine
2. Go into plank position an arm’s length away from the machine
3. Hold the handle with one hand on a fully extended arm
4. Without rotating through the hips pull/row the cable so that your elbow moves towards your hip
5. Hold for a second and return to a fully extended arm
6. Repeat all reps on that side and then change arms

Suggested Reps: 10 to 12 each side

10. Side Plank Cable Row

Try the side plank cable row if the plank cable row isn’t enough for you. Same midsection workout but with different form.

How to:

1. Connect a single handle to the bottom of the cable machine
2. Facing the cable machine, about an arm’s length away, go into side plank position
3. Hold the handle in the hand of your top arm (duh) on a fully extended arm
4. Without rotating your body or toppling over, pull the cable until your hand is by your ribcage
5. Your elbow should skim passed your side
6. Hold for a second and return to a fully extended arm
7. Repeat all reps on that side and then change sides

Suggested Reps: 10 to 12 each side

11. High-Pulley Side Bends

High-pulley side bends are an exercise that is often overlooked but shouldn’t be! It’s a very effective oblique exercise that provides constant tension and isolated muscle contraction. The cable side bend differs from the standard side bend in that it provides weight-bearing tension on the side you pull with, as opposed to the opposite side.

How to:

1. Connect a single handle to top of the cable machine
2. Stand side on to the cable machine and hold the handle with an underhand grip
3. Have your feet shoulder-width apart and your other hand on your hip for stability
4. Pull the cable downwards until your elbow touches your side
5. Hold for a second whilst the muscle is fully contracted
6. Slowly allow your arm to go back upwards into full extension
7. Repeat all reps on that side and then change sides

Suggested Reps: 12 to 15

12. Low-Pulley Side Bends

Low-pulley side bends are cable workouts that develop your abs. Like your more traditional side bend, this version targets the opposite side of your core to the side you’re pulling with.

How to:

1. Connect a single handle to the bottom of the cable machine
2. Stand side on to the cable machine and hold the handle with an overhand grip
3. Have your feet shoulder-width apart and your other hand on your hip for stability
4. Keeping your arm straight and hips still, lean to the opposite side by contracting through your core
5. Hold for a second whilst the muscle is fully contracted
6. Slowly allow your torso to come back to center
7. Repeat all reps on that side and then change sides

Suggested Reps: 12 to 15

13. Bosu Ball Cable Crunch

The bosu ball cable crunch will give you a good run for your money like your standard crunch on steroids.

How to:

1. Connect two single handles to the bottom of the cable machine
2. Place a bosu ball in front of the cable machine (about a foot away)
3. Lie on the bosu ball with the small of your back curved around the top of the ball and your feet in a wide stance with bent knees.
4. Grab a handle with each arm and fully extend your arms in between your knees
5. Keeping your arms fixed straight and, in this position, crunch upwards, squeezing your abs
6. Hold for a second and then return to starting position (arms still extended in between your knees)
7. At the end of the movement, you should feel a stretch through your abdominals before going into your next rep

Suggested Reps: 15 to 20

14. Cable Push-Pull

Cable push-pull exercise requires you to hog the cable machine and use both sides of it!

How to:

1. Connect a single handle to both sides of the cable machine, just below shoulder height
2. Grab one cable in an overhand grip and walk it out, keeping that arm bent with your hand by your side
3. Grab the other handle with an overhand grip and have that arm fully extended
4. Stand diagonally with your feet shoulder-width apart and a soft bend in the knees
5. Simultaneously push with the back hand, and pull with the front hand
6. Make sure your elbows stay up (horizontal) throughout the movement
7. Twist a little bit through the hips and knees to increase the tension through your sides
8. Repeat all reps on that side and then change sides

Suggested Reps: 15 to 20 each side

15. Standing Cable Lift

The standing cable lift is a great compound exercise that creates exertion through your whole body, but with a focus on your core. It’s can be compared to the cable woodchop, although in this exercise you’re pulling the cable from bottom to top.

How to:

1. Connect the rope handle to the bottom of the cable machine
2. Grab one side of the rope in each hand, standing side on to the cable machine with slightly bent knees
3. Pivot through the feet and knees and pull the handles into your chest
4. Then press the cable up and away from your body
5. Return to starting position with slightly bent knees
6. Repeat all reps on that side and then change sides

Suggested Reps: 10 to 12 each side

16. Cable Judo Flip

The cable judo flip is as cool as it sounds. This exercise will send your upper abs and obliques into overdrive!

How to:

1. Connect the rope handle to the bottom of the cable machine
2. Standing 45-degrees to the cable machine, grab one side of the rope in each hand
3. Pull the cable up over your shoulder closest to the cable machine, slightly twisting through your core
4. Shift your weight from your back foot to your front foot whilst twisting and crunching forwards, pulling the cable in a downward motion
5. Be sure to twist AND crunch – it’s not enough to do one or the other
6. Repeat all reps on that side and then change sides

Suggested Reps: 10 to 12 each side

Cable ab workout example

I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. This workout is designed to hit your abs from all angles and develop strength, conditioning, and shape through your midsection.

The workout below consists of 2 x circuits. Each circuit should be completed 3 times before moving onto the next one.

CIRCUIT A

• Cable Pallof Press x 12 each side
• Cable Tuck Crunch x 12
• Plank Cable Row x 12 each side
• Standing Cable Lift x 12 each side

Rest for 1 min and repeat x 3!

CIRCUIT B

• Kneeling Cable Crunch x 12
• Cable Russian Twists x 12 each side
• Cable High-Pulley Side Bends x 12 each side
• Cable Bosu Ball Crunch x 20

Rest for 1 min and repeat x 3!

Don’t forget to check out the video links provided in the exercise descriptions, above. They will show you the right technique to ensure you get the best results from this workout and avoid injury.

Cable ab workouts: Final words

So, you’re now set with cable ab exercise for days! I hope you learned something new in this article and are looking forward to getting your core working hard. As you can see, the cable machine is a great tool for total all-encompassing ab workouts.

If you’re looking to develop good condition, strength, and shape through your core, then these exercises are for you!

Do you have a favorite ab exercise that you do with the use of a cable machine? Share it with our readers in the comments section below!