Cable Machine Ab Workout: 17 Best Exercises to Build Six-Pack

  • Last Updated: February 1, 2025
Cable Machine Ab Workouts

If you want to strengthen your abdominal muscles and build a sturdy core using the cable pulley machine, you’ve come to the right place.

In this article, I’ll show you the following cable machine ab and oblique exercises that you can add to your workout plan to build thicker six-packs:

  1. Kneeling Crunches
  2. Sit-ups
  3. Standing Cable Crunches
  4. Decline Cable Crunches
  5. 90-degree Knees Bent Sit-up
  6. Reverse Crunches
  7. Cable Tuck Crunch
  8. Lying Cable Leg Raise
  9. Single-Leg Cable Crunch
  10. Palloff Press
  11. Russian Twist
  12. High to Low Woodchop
  13. Low to High Woodchop
  14. Cable Side Bends
  15. One-arm Cable Oblique crunch
  16. Bicycle Crunches
  17. Lateral Plank Reverse Crunches

These exercises target rectus abdominis, transverse abdominis, and internal and external obliques using the loads and help build the strongest midsection (core).

A powerful core provides stability to the torso, improves performance, minimizes lower back injuries, and enhances your physical appearance.1 Rodríguez-Perea Á, Reyes-Ferrada W, Jerez-Mayorga D, et al. Core training and performance: a systematic review with meta-analysis. Biol Sport. 2023;40(4):975-992. doi:10.5114/biolsport.2023.123319, 2Hibbs, Angela & Thompson, Kevin & French, Duncan & Wrigley, Allan & Spears, Iain. (2008). Optimizing Performance by Improving Core Stability and Core Strength. Sports medicine (Auckland, N.Z.). 38. 995-1008. 10.2165/00007256-200838120-00004, 3Luo, Sy & Kim.Geok, Soh & Nasiruddin, Nasnoor & He, Sun & Du, Congxin & Soh, Kim Lam. (2022). Effect of Core Training on Skill Performance Among Athletes: A Systematic Review. Frontiers in Physiology. 13. 915259. 10.3389/fphys.2022.915259, 4Lupowitz LG. Comprehensive Approach to Core Training in Sports Physical Therapy: Optimizing Performance and Minimizing Injuries. Int J Sports Phys Ther. 2023;18(4):800-806. Published 2023 Aug 2. doi:10.26603/001c.84525

Let’s quickly learn how to perform all the cable ab exercises and their benefits.

Please note that some exercises are easy and some are challenging. So, depending on your fitness level you can incorporate them into your workout plan.

Contents show

17 Best Cable Machine Ab & Oblique Exercises to Build a Stronger Core

Cable Ab Exercises

1. Kneeling Cable Crunches


The cable crunches work on the upper and middle abdominal muscles and build stronger abs. They are also gentler on the lower back compared to some other weighted ab exercises.

The kneeling cable crunch is also recommended by popular YouTuber and powerlifter Jeff Nippard in his videos for building thicker abs.5 Get Abs In 60 Days (Using Science) – Jeff Nippard YouTube

But you need to do them correctly to get maximum contraction in your core.

Below are the step-by-step guide and tips that can help you perform half-kneeling cable crunches perfectly:

  1. Put the rope in the cable machine and set it to a higher section.
  2. Sit down on your knees (in front of the cable machine) and maintain a step distance between you and the cable machine.
  3. Stand on your knees to grab the rope firmly while keeping your back straight.
  4. Keep your abdominal muscles tight and pull the rope toward your body until your core muscle is contracted.
  5. Squeeze your abs at the bottom of the pull and then slowly reverse the movement to complete one rep.

Important Tips:

  • Maintain stable hips and reduce unnecessary movement for optimal results.
  • Focus on engaging your abs by crunching, rather than pulling with your arms.
  • Increase the load gradually to challenge your abs to work hard so they can get stronger.6 Moraes AC, Pinto RS, Valamatos MJ, Valamatos MJ, Pezarat-Correia PL, Okano AH, Santos PM, Cabri JM. EMG activation of abdominal muscles in the crunch exercise performed with different external loads. Phys Ther Sport. 2009 May;10(2):57-62. doi: 10.1016/j.ptsp.2009.01.001. Epub 2009 Mar 10. PMID: 19376473.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 15 reps
  • Experienced: 3-4 sets of 20 reps

2. Cable Sit-up


This exercise is a substitute for weighted sit-ups that strengthen the upper abs.7 Ricci B, Marchetti M, Figura F. Biomechanics of sit-up exercises. Med Sci Sports Exerc. 1981;13(1):54-9. PMID: 6452564 It involves lying on the mat with your knees bent and face up, grabbing cable behind your head, and lifting your scapula to contract the midsection.

This sit-up (unlike crunches that include lifting your back off the ground) is the most effective in activating abdominal muscle and the safest in terms of causing lumbar spinal flexion.8 Halpern AA, Bleck EE. Sit-up exercises: an electromyographic study. Clin Orthop Relat Res. 1979 Nov-Dec;(145):172-8. PMID: 161217.

Here are all the steps to perform a sit-up with the cable machine:

  1. Set the rope at the bottom of the cable machine and select the desired weight.
  2. Lie on the floor and bend your knees at 90 degrees with your feet properly on the ground.
  3. Grab the rope with both hands (just above or beside your forehead), keep your core tight, and raise your upper back off the floor until your abs are fully engaged.
  4. Hold for a couple of seconds, then return the upper body to the ground. That is one crunch.

Important Tips:

  • Utilize the eccentric (returning) phase to achieve engagement in your abs.
  • Keep your elbows bent with arms holding the cable but don’t use them to pull the weight. Instead, focus on your abdominal strength to lift the shoulders off the mat.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 8-10 reps
  • Experienced: 3-4 sets of 15-20 reps

3. Standing Cable Crunches


The standing and kneeling cable crunches work the same abdominal muscles but the standing is slightly more challenging than the seated one.

The standing cable crunch requires you to hold your body firmly while crunching, requiring more abdominal engagement than the seated variation. I recommend trying both and seeing which works best for you.

The standing cable crunches involves the following steps:

  1. Set the pulley at a higher point and select the appropriate weight.
  2. Stand straight close to the cable machine with your feet shoulder-width apart.
  3. Grab the rope with your hands, and hold your hands beside your ears.
  4. Bend your torso down and use your butt to take the support of the machine.
  5. Keep your core tight, and pull your chin toward your stomach (like crunches).
  6. Hold for a moment, then return to the standing position. That’s one rep.

Important Tips:

  • Keep your feet firmly on the ground and glutes resting on the pulley stand for better stability and contraction.
  • Do not pull the band with your arms, lower the weight as you curl your torso forward.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 8-10 reps
  • Experienced: 3-4 sets of 10-15 reps

4. Decline Cable Crunches


The decline cable crunch is an advanced ab exercise. It involves lying on a 30-degree decline bench and curling your torso. It primarily strengthens the upper abs and builds a strong core. So, you can also try this cable crunch variation and see how it works for you.

Steps to perform a decline cable crunch:

  1. Place the abdominal crunch bench in front of the cable machine.
  2. Attach the rope or D handles to the cable and set it at an appropriate height.
  3. Lie on the bench and keep your feet locked under the pad.
  4. Grab the handles with a neutral grip and hold them firmly behind your head. That’s the start.
  5. Pulling the cable, lift your back off the bench until you feel the contraction in your abs.
  6. Squeezing your core, pause for a couple of seconds, and then return to the start.

Important Tips:

  • Return to the start as slowly as possible. This forces your abdominals to work harder not only when you curl up but also when you extend your torso.
  • Twisting your torso at the top can also engage your obliques and build a firmer core.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 5-6 reps
  • Experienced: 3-4 sets of 10-12 reps

5. 90-degree Knees Bent Sit-up


You can make sit-ups more effective by lifting your legs off the floor and keeping your knees 90 degrees bent. Studies show that modified sit-ups produce better core engagement because they activate both upper and lower abs, as well as the deepest core muscle (transverse abdominis).9 Sullivan W, Gardin FA, Bellon CR, Leigh S. Effect of Traditional vs. Modified Bent-Knee Sit-Up on Abdominal and Hip Flexor Muscle Electromyographic Activity. J Strength Cond Res. 2015 Dec;29(12):3472-9. doi: 10.1519/JSC.0000000000001006. PMID: 25970493.

Steps to perform a modified bent knees sit-up:

  1. Attach the rope to the cable machine and set it at an appropriate height.
  2. Lie on the floor and grab the rope firmly with your hands over your face.
  3. Lift your feet off the floor and bend your knees to 90 degrees. That’s the start.
  4. Curl your torso by lifting your shoulders and upper back until your abdominal muscles are engaged.
  5. Return to the start and repeat.

Important Tips:

  • You can extend your legs while returning to the start and bend when you curl to activate your abs more precisely.
  • Keep your lower back grounded throughout the movement to avoid putting any stress on it.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 5-6 reps
  • Experienced: 3-4 sets of 10-12 reps

6. Reverse Cable Crunches


The reverse cable crunch involves lying on the mat against the machine, wrapping a handle around your ankles, and bringing your knees toward the chest. It is the first exercise in this list that primarily targets the lower abs and improves the six-pack appearance.

Steps to perform a reverse cable crunch:

  1. Put the D handles in the cable machine and set it at the bottom with the weight you want to crunch.
  2. Lie on the mat with your knees bent (and the feet should be facing the cable machine). And put both your feet in the D handles.
  3. Raise your legs and hold them high so your thighs are vertical and your knees are slightly bent.
  4. Keep your abdominal muscles tight and curl your hips off the floor until your abs muscles are engaged. Then reverse the move to complete one rep.

Important Tips:

  • Keep your shoulders and hands on the floor throughout the movement.
  • Straighten your legs slowly to keep your abs working for a longer duration during the eccentric phase.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 10-12 reps
  • Experienced: 3-4 sets of 15-20 reps

7. Cable Tuck Crunch


The tuck crunch is a great exercise for your core. It works the muscles in your stomach, including the upper and lower abs, obliques, and hip flexors.

But, you need a strong core and back to perform this movement because it involves simultaneously curling your torso and bringing your knees toward your shoulders, making it a challenging ab exercise.

To perform this exercise, follow these steps:

  1. Connect a rope in the lower section to the cable machine. Sit down and tie your feet with the band to the bottom of the other side of the machine.
  2. Lie on your back between the machine with your arms behind your head and legs straight.
  3. Grab the rope by your ears and lift your shoulders off the ground while pulling your knees toward your chest.
  4. Hold for a second and make sure your core is fully engaged.
  5. Return to the start slowly.

Important Tips:

  • Lower back down under control without dropping your legs too fast.
  • Keep your chin slightly tucked and use your abs to lift instead of your neck.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 10-12 reps
  • Experienced: 3-4 sets of 15-20 reps

8. Lying Cable Leg Raise


The lying cable leg raises hit the lower abdomen, where most abdominal fats accumulate. The lower abs are stubborn to develop but this exercise can help you reinforce these muscles and build aesthetically appealing rectus abdominis.

The leg lifts also engage hip flexors and improve hip mobility, making it an excellent core workout for those without hip issues.10 How To Do Leg Lifts Properly: A Step-by-Step Guide – healthclevelandclinic.org

Steps to perform lying cable leg raises:

  1. Set the D handles at the lower section of the cable machine, and lie on your back on the mat with your feet facing the machine.
  2. Keep your arms at your side on the ground and put your feet in the D handles.
  3. Keeping your core tight, raise your leg as high as possible, hold for a moment at the top, then lower it down.
  4. Without landing your feet on the floor, raise your leg for the second rep and do as many repetitions as you want.

Important Tips:

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 5-6reps
  • Experienced: 3-4 sets of 8-12 reps

9. Single-Leg Cable Crunch


The single cable crunch involves sitting on all fours and pulling your knee toward the chest. It strengthens abs and obliques simultaneously and builds a sturdy core.

Steps to perform a single-leg crunch:

  1. Anchor the D handle to the cable and sit on all fours against the pulley.
  2. Put your right foot in the handle and drive your knee inside your torso until your core is engaged.
  3. Pause for a second, then extend your legs fully back.

Important Tips:

  • You can do it in a high plank position to engage your abs more efficiently.
  • Keep your abs tight and make an arch in your torso to get maximum contraction.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 5-6 reps on each side
  • Experienced: 3-4 sets of 8-12 reps per side

10. Pallof Press


The Pallof press requires your abdomen to resist the rotation. This strengthens your rectus abdominis, transverse abdominis, and obliques and makes your core stronger.

Those who have back pain issues can also perform a Pallof press to bolster their midsection because you don’t have to curl your torso in this exercise.

Steps to perform cable Pallof press:

  1. Attach a cable machine at chest height.
  2. Stand sideways to the anchor point and hold the handle with both hands at your chest.
  3. Engage your core, and extend your arms straight out in front of you while resisting the pull of the cable or band.
  4. Keep your hips and torso stable; do not let them rotate.
  5. Pause for 1-2 seconds at full extension and feel the tension in your core.
  6. Slowly return to the starting position with control.

Important Tips:

  • Keep your abs tight and body straight. There should be a contraction in your abs throughout the movement.
  • This is an anti-rotation exercise unlike Russian twist and wood chop, so keep your body straight and arms at your chest height during the entire set.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 6-8 reps
  • Experienced: 3-4 sets of 12-15 reps

11. Kneeling One-arm Oblique crunch


The single-arm crossbody crunch is an oblique exercise. It allows you to train your obliques more precisely and build a sculpted midsection. With this exercise, you can also focus on each side of the oblique effectively.

Steps to perform one-arm oblique crunch:

  1. Put the rope in the cable machine and set it in the high section.
  2. Get on your knees, hold the cable with your right hand, and put your left hand on the hips.
  3. Keeping your abdominal muscles tight, pull the rope down across your body toward your side. Make sure your abdominal muscles are contracted.
  4. Hold for a couple of seconds, then return to the higher position.

Important Tips:

  • Place your knees on the mat to avoid unnecessary stress on knee joints.
  • Rotate your torso while bending your torso to put more tension on the obliques.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 8-10 reps on each side
  • Experienced: 3-4 sets of 12-15 reps per side

12. Cable Russian Twist


The Russian twist involves rotating your torso from right to left and vice versa. It strengthens internal and external obliques and improves hip mobility.12 Catania, Brian & Ross, Travis & Sandella, Bradley & Bley, Bradley & Ditrani Lobacz, Andrea. (2020). Clinical Assessment and Thickness Changes of the Oblique and Multifidus Muscles Using a Novel Screening Tool and Exercise Program: A Randomized Controlled Trial. Journal of Sport Rehabilitation. 30. 1-11. 10.1123/jsr.2019-0156.

Doing the cable Russian twist on the medicine ball provides better balance and reduces stress on the lower back, making it an excellent addition to this list.

To perform the Russian twist ab workout on the cable machine, you need a gym ball on which you can lie. Here’s how to do it:

  1. Place the gym ball on the floor one big step away from the cable machine (beside the machine).
  2. Lie on the ball on your back with your feet firmly on the ground.
  3. Turn your torso toward the cable machine and grab the rope with both hands (keep your arms straight) in front of your chest. This is your starting position.
  4. Keep your core tight, twist your torso, and pull the cable across to the other side of your body (keep your arms straight throughout).
  5. Then re-twist your torso and return your arms to the starting position. That is one rep. Twist both sides alternatively and perform as many reps as required.

Important Tips:

  • Keep your core tight and feet flat on the floor for better stability and core engagement.
  • Lower the weight if it feels difficult and increase if it feels easy.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 5 reps per side
  • Experienced: 3-4 sets of 8-10 reps per side

13. High to Low Cable Chop


The wood chop is an upper-body rotational exercise that trains the abdominal muscles, particularly the obliques.

It also works the shoulders, back, hips, and legs, as you need to stabilize your body while performing the movement, making it a functional and effective exercise for developing an athletic body.

Rotating your torso from high to low also improves flexibility and mobility in your upper body.

The high cable wood chop involves the following steps:

  1. Put the D handle in the cable machine and set it at a high point.
  2. Stand straight beside the cable machine, and twist your torso toward the machine.
  3. Keeping your arms straight, grab the D handle with both hands.
  4. Pull the cable down across the body until it crosses your thigh.
  5. Squeeze your core muscles, hold for a few seconds, then return to the start.

Important Tips:

  • Move your hips naturally and ensure your shoulders and hips work together.
  • Do not pull the weight with your arms. Only your hips will rotate.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 6-8 reps per side
  • Experienced: 3-4 sets of 10-15 reps per side

14. Reverse Cable Wood Chop


Reverse or low cable wood chop is another core rotation exercise that trains your shoulders, arms, back, and particularly the side abs (lower obliques).

With the combination of high and low cable wood chops, you can hammer your obliques effectively and build a balanced core.

How to perform low-cable wood chop:

  1. Attach the D handle to the cable and set the pulley to the lowest section.
  2. Stand upright with your left shoulder facing the machine.
  3. Keeping your arms straight, pull the cable across your body while twisting your torso toward your right shoulder. Make sure your core is fully engaged.
  4. Reverse the movement to return to the beginning.

Important Tips:

  • Drive the power through your legs and hips to get maximum contraction in your abs.
  • Finish at your shoulder height. If you go beyond, your shoulders and back get engagement as much as the obliques.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 6-8 reps per side
  • Experienced: 3-4 sets of 10-15 reps per side

15. Cable Side Bends


The cable side bend is also an oblique exercise that involves bending to the side instead of rotating your body like wood chops. Along with other cable oblique exercises, you can do side bends to strengthen your abs and hips and build a functional body.

Steps to perform cable side bends:

  1. Attach the D handle to the cable and set the pulley in the lowest section for low cable side bends and a higher point for high cable side bends.
  2. Stand to the left side, so your shoulder is facing the machine.
  3. Grab the handle and bend your torso to the side until you feel the contraction in your oblique.
  4. Pause for a moment, then slowly straighten your body to return to the start.

Important Tips:

  • It is only an isolation exercise that trains the small part of the core, so use lightweight and keep the rep ranges slightly higher than other exercises.
  • Avoid if it causes lower back pain.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 10-12 reps per side
  • Experienced: 3-4 sets of 15-20 reps per side

16. Bicycle Crunches


The bicycle crunch is the single exercise in this list that involves both rotation and flexion, making it an effective exercise to bolster abs and obliques simultaneously and help build a strong and sculpted core.13 (ACE-COMMISSIONED STUDY) New Study Puts the Crunch on Ineffective Ab Exercises by Mark Anders – American Council of Exercise Fitness

Steps to perform a cable bicycle crunch:

  1. Lie on the mat against the cable pulley with your feet close to the machine and face up.
  2. Attach a D-handle to the carabiner and wrap the handle around your right foot.
  3. Get into a left-side plank position with your shoulders below your elbow and your legs balanced with one on top of the other. That’s the set-up.
  4. Brace your midsection and bring your right knee toward the right elbow, pulling the weight away from the machine. You’ll feel the work in your abs.
  5. Pause for a moment, then return to the start.
  6. Perform 6-8 reps, then switch to the opposite side.

Important Tips:

Lie in a way so that your legs can fully extend while returning to the start. It will stretch your abdominal muscles well and give you decent results.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 4-5 reps per side
  • Experienced: 3-4 sets of 6-10 reps per side

17. Side Plank Knee to Elbow


The side plank crunch is an oblique exercise. It involves bringing your knee toward the elbow (same side). This exercise squeezes your obliques when your knee and elbow come close, creating a nice contraction in your side abs.

Here’s how you can do this exercise:

  1. Get into the lateral plank (your right hand on the ground) with your feet close to the machine and your left leg on the right one.
  2. Put the handle around the left foot and stay firmly in the plank position.
  3. Bring your left knee toward the left elbows until your obliques are fully contracted.
  4. Pause for a moment, then return to the start. Perform 8-10 reps, then switch to the opposite side.

Important Tips:

  • You can lie on your forearm to make it more challenging.
  • Keep your glutes, abs, and thighs tight throughout the movement to maintain stability.

Optimal Number of Sets and Reps:

  • Beginners: 2-3 sets of 4-5 reps per side
  • Experienced: 3-4 sets of 8-10 reps per side

Cable Machine Ab Workout Routine

ab workout with the cable machine


You’ve got all cable machine ab exercises for bolstering your core but if you don’t have a well-balanced routine, you can’t utilize those exercises in the right way.

That’s why I have designed a couple of cable ab workout routines that you can do to strengthen your core and build a defined midsection.

Routine 1

  • Kneeling Cable Crunches (upper abs): 3 sets of 10-15 reps
  • Reverse Cable Crunches (lower abs): 3 sets of 10-15 reps
  • High to Low Woodchop (obliques): 3 sets of 10 reps on each side
  • Bicycle Crunches (abs & obliques): 3 sets of 6 reps on each side
  • Side Plank Knee to Elbow (obliques): 3 sets of 8 reps on each side

Routine 2

  • Cable Tuck Crunch (Abs): 3 sets of 8-10 reps
  • Low to High Woodchop (Obliques): 2 sets of 10 reps per side
  • Lying Cable Leg Raise (Lower Abs): 3 sets of 8-10 reps
  • Palloff Press (Abs): 3 sets of 8-10 reps
  • Russian Twist (Obliques): 2 sets of 6-8 reps per side
  • Standing Cable Crunches (Upper Abs): 3 sets of 12-15 reps

Can You Build Your Abs with the Cable Pulley Machine Only?

The cable machine is convenient, versatile, and easy-to-use gym equipment. It offers a greater range of motion, places constant stress on the working muscles, and allows you to adjust the weight and angles easily.

With the cable pulley, you can strengthen the entire body, including the midsection. For example, you can do various cable abs exercises such as crunches, oblique twists, pallof presses, and side bends.

These exercises help you train your abs efficiently from different angles and help you build a stronger and sculpted core with the cable machine only.

How Often Should You Train Your Abs?

Depending on what you’re trying to achieve, you can do the cable machine abs workout once to twice a week. Doing it once a week is enough if you only want to build core strength but to thicken your abs, you need to work out two times a week.14 Juan-Recio C, López-Vivancos A, Moya M, Sarabia JM, Vera-Garcia FJ. Short-term effect of crunch exercise frequency on abdominal muscle endurance. J Sports Med Phys Fitness. 2015 Apr;55(4):280-9. PMID: 25853876.

Do These Ab Exercises Reduce Belly Fat?

Whether you train your abs with the cable machine or any other equipment, you won’t lose belly fat unless you cut the calories from your diet. These exercises build up your core to help you perform various compound movements efficiently, such as deadlifts and bench presses. However, they don’t directly reduce weight.15 Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64. doi: 10.1519/JSC.0b013e3181fb4a46. PMID: 21804427

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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