6 Best Cable Machine Abs Workouts

Cable Machine Abs Workouts

A cable machine is a piece of equipment used in weight training and functional training

The cable machine is a great sidekick in the quest for abs. Our guide to cable machine abs workout is packed with tips on how to utilize the constant resistance that a cable provides for effective exercise.

Kneeling Cable Crunch 

The kneeling cable crunch is a very effective isolation exercise for the abdominal and core muscles. It’s a great movement for beginners and advanced lifters since you can choose the resistance you want to work with during the exercise. It primarily targets the ab muscles but also strengthens the core muscles.

How to Do a Kneeling Cable Crunch

Kneeling Cable Crunch

  1. Take position at the cable machine with the rope attachment in place. Pin a suitable weight and grab the handles so that your palms face inward.
  2. Facing the machine, drop to your knees. Lock the rope handles against your forehead while engaging your core. This is the starting position.
  3. Start the movement by contracting your abdominals and breathing out as you crunch down from the waist.
  4. At the maximum contraction point, squeeze the abs hard before slowly reversing the torso back to the starting position, inhaling as you do.
  5. Do not let the weight stack come to rest at the starting position until the set is complete.
  6. Repeat for 10-15 reps.

Standing Cable Crunch

The standing cable crunch increases the strength and stability of the core. This exercise also improves stability in the lower back. 

How to Do a Standing Cable Crunch

Standing Cable Crunches

  1. Grab a rope attachment with both hands with your thumbs facing up.
  2. Stand and position the rope behind your head. Both hands should be close to your neck throughout the exercise.
  3. Engage your glutes to produce some pelvic tilt and to engage your abs better.
  4. Initiate the crunch by inhaling and bringing the rope down and in. 
  5. Hold the contraction for a moment, exhale, and extend your abs until your back is in a starting position.
  6. Repeat for 10-15 reps.

Cable Woodchop

This exercise keeps your upper body activated in a rotational movement pattern, as well as multiple abdominal and back muscles for stability. The cable woodchop mostly targets the oblique muscles. These are the muscles that allow you to twist at the waist. It also engages the muscles of your back, shoulders, and legs. That makes it a compound exercise.

How to Do a Cable Woodchop

Cable Woodchop

  1. Attach a single grip handle to the top of the cable pulley.
  2. Then, grab the handle with your left hand and turn away from the machine, so your left heel is facing the cable pulley.
  3. Now, grab the handle with your right hand, so both are gripping it.
  4. With arms straight, pull the cable down and across your body to the right while contracting your oblique muscles.
  5. Repeat for 10-15 reps.
  6. Alternate between both sides between sets.

Cable Russian Twists

Russian twists strengthen your core, obliques, and spine. It’s a total core exercise that also works your balance and builds stability in your spine. It strengthens and challenges your core. These help you burn the side belly fat.

How to Do a Cable Russian Twist?

Cable Russian Twist 

  1. Set up the handle at chest height on the machine.
  2. Sit on a workout bench or ball and hold the handle with both hands keeping your arms straight. Maintain this and twist your torso to move the handle to the other side.
  3. Look forward throughout the movement; this will help ensure you move just your torso, rather than twisting your entire body.
  4. Repeat for 10-15 reps.

Plank Cable Row

The Plank Row is a multi-functional exercise that challenges your core, increases stability throughout your spine, and targets the muscles of the middle and upper back, shoulders and arms.  

How to Do a Plank Cable Row?

Plank Cable Row 

1. Set a cable machine to the lowest setting and get into a side-plank position by keeping your elbow, legs straight, core tight, and feet stacked.
2. Facing the cable, reach for the cable with your top hand, making sure it fully extends before pulling.
3. Drive through your forearm and the edges of your feet to keep your hips off the floor.
4. Row the weight to your side, leading with your elbow. Do not let your hips rotate.
5. Repeat for 10-15 reps.
6. Alternate between both sides between sets.

Cable Judo Flip

The Cable Judo Flip is a strength exercise that works your abs. The Cable Judo Flip is a great basic move. When done correctly, it can effectively target your core and waist.

How to Do a Cable Judo Flip?

Cable Judo Flip

  1. Connect the rope attachment to the lowest setting of the cable machine, stand by the side with a wide stance, and rope in your hands.
  2. Turn your body away from the machine as you bring the rope over your shoulder, shifting the weight forward as you crunch to pull the rope downward.
  3. Hold this position for a count of 5 and return to the starting position.
  4. Repeat for 10-15 reps.
  5. Alternate between both sides between sets.

Frequently Asked Questions

Can you build muscle with a cable machine?

Including cable exercises in your fitness routine is an excellent way to add variety to your workout, while building strength and training your muscles from different angles. If you’re new to exercise or you aren’t sure how to use the cable machine, make sure to ask a certified personal trainer for assistance.

Are cable machines effective?

If you are new to weight training or if you are working out alone, cable machines provide a good workout. They provide a very controlled motion and specifically isolate one muscle group at a time.

Is it OK to do abs every day?

Just like any other muscle, your abs need a break, too! That doesn’t mean you can’t activate your ab muscles during your warm-up with exercises like Planks, Inchworms, and other balance and stabilization exercises, but you shouldn’t train them every day.

What part of your abs shows first?

The upper abs are the first to show and the easiest to work because most of the best-known abs exercises target them specifically. In order to achieve a full six-pack, you need to consider your lower abs and your obliques.

At what body fat do abs become visible?

The body fat percentage needed to see your pack of abdominal muscles falls somewhere around 14 to 20% for women and 6 to 13% for men. However, the ideal body fat percentage for abs can look slightly different per person, depending on how you carry weight, where you typically store fat, and your fitness routine.

The versatility of the cable machine always leaves one pleasantly surprised

Wrapping up

The versatility of the cable machine always leaves one pleasantly surprised.

Now that you know it can also be used to train your abs, make effective use of these Cable Machine Abs Workouts to define your abs.
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