Today, we'll be learning how to do a cable oblique crunch with tip-top form, while exploring its key benefits and the muscles it targets, and understanding the distinction between a side ab crunch and a cable oblique crunch.
Quick Cable Oblique Crunch Profile
Target Muscle Group → Abs + Obliques + Core
Exercise Type → Strength + Core Isolation
Equipment Required → Cable Machine with Rope or Handle Attachment
Mechanics → Isolation (with slight compound engagement from stabilizers)
Force Type → Pull
Experience Level → Beginner-Friendly (adjustable resistance makes it super scalable)
Primary Muscles → External Obliques + Internal Obliques
Secondary Muscles → Rectus Abdominis + Transverse Abdominis + Hip Flexors
Form → Keep elbows in place and crunch through the obliques – avoid pulling with your arms
How to Do a Cable Oblique Crunch With Steps
This is how to easily do a cable oblique crunch with excellent form:
Step 1) Set the Cable Height: Attach your rope or handle to the pulley of a cable machine, positioning it above head level when standing. Choose a weight that allows you to move with control – not momentum.
Step 2) Kneel Sideways to the Machine: Position yourself so you’re perpendicular to the cable stack, with the side of your body facing the machine. Kneel down on a yoga mat or other soft, padded surface a few feet away so your cable remains taut throughout the entire exercise.
Step 3) Grab Your Rope and Position It: Grip the rope with both hands and bring it down to the side of your head, just above your shoulder – like you’re locking it in place. Keep your elbows tucked and close to your body to prevent your arms from taking over during the crunch.
Step 4) Brace Your Core: Engage your core by pulling your navel in and tightening your abs. Keep your hips square, spine ultra-tall, and avoid arching your lower back to uphold good form.
Step 5) Crunch Downward and Sideways: Start by tightening your obliques and crunching your elbow down toward your hip that's on the same side. Think about folding your body in half at the side – focus on shortening the space between your ribs and hip. Exhale as you crunch.
Step 6) Return With Control: Slowly reverse the motion and return to the OG starting position – don’t let the weight yank you back. Keep your core tight the whole time and move with control.
Step 7) Repeat: Finish all your reps on one side, keeping your form good from start to finish. Then switch sides and repeat the full sequence again to stay balanced and build muscle evenly.
Cable Oblique Crunch Equipment Needed
Below is what to look for in equipment to do a cable oblique crunch:
1) Cable Machine with Adjustable Pulley: This is your main setup and the heart of the entire exercise. You’ll want a cable machine where you can adjust the pulley height to suit your body and unique movement pattern. For cable oblique crunches, set the pulley high – ideally above head level when you’re standing – so you can create that downward pulling motion as you crunch to the side. Most standard gym cable towers or functional trainers will work wonderfully.
2) Rope Attachment (or Handle): A rope attachment is great because it gives you a natural, flexible grip, allowing both hands to move independently. You’ll hold the ends near your head as you crunch down. Don’t have access to a rope? A single-grip D-handle can work in a pinch, especially for single-arm variants – it’s just a little less forgiving when it comes to wrist position.
3) Mat or Pad (Optional): If you’re kneeling during the movement (which most people do for much better range and control), grab a pad or yoga mat for under your knees; it’ll make the setup way more comfortable, especially if you're doing multiple sets of cable oblique crunches.
And that’s it, folks! Once you’ve got your cable set, your attachment clipped in, and a soft place for your knees – you’re good to go. No fancy gear or complicated setup required for this move.
4 Cable Oblique Crunch Variations I Love
Check out some of my favorite cable oblique crunch variations:
1) Standing Cable Oblique Crunch: Don’t want to kneel for this move? Try it standing instead, then! Set the pulley above shoulder height, grab the handle or attachment with one hand, and stand with your feet shoulder-width apart, knees slightly bent. Brace your core, keep your hips stable, and crunch sideways, bringing your elbow down toward your hip that’s on the same side.
→ Why it’s great: You can load it heavier, it’s easier on your knees and joints, and it mimics everyday movements like bending to the side to grab something or lifting a few grocery bags.
2) Kneeling Cable Oblique Crunch (Standard Version): This is the classic oblique crunch version most people start with. Begin by kneeling sideways to the cable machine with the pulley set high above your head. By taking your lower body out of the move, this setup allows for a deeper range of motion and better isolation of your obliques, making each rep feel more focused and effective. It’s a solid go-to for dialing in your form and feeling that deep side crunch.
→ Pro Tip: Use a yoga mat or towel under your knees for comfort so you can focus on your form, not your pressure points. A little padding will go a long way in helping you stay stable.
3) Single-Arm Cable Oblique Crunch: Want even more core activation? Try holding the handle attachment with just one hand. This version increases the demand on your stabilizers – especially your transverse abdominis – and forces you to control the twist with extra precision.
→ How to do it: Stand or kneel sideways to the machine, grip the handle with your hand (closest to the pulley), and crunch toward that same-side hip. Keep your elbow tucked and core engaged the entire time, focusing on squeezing through your obliques rather than pulling with your arm.
4) Seated Cable Oblique Crunch (on a Bench or Ball): For a more supported version, try sitting on a bench or ball facing away from the machine, with the rope attachment just behind you. This setup takes pressure off your knees and lets you focus entirely on core movement.
→ Good for: Newbies, those with knee sensitivity, or anyone wanting a slower-paced variation.
A Chart of Cable Oblique Crunch Alternatives to Try
Side Ab Crunch vs. Cable Oblique Crunch: What’s the Difference?
Both side ab crunches and cable oblique crunches target your obliques, but they vary in setup, resistance, and impact, making each one useful in different situations. Here is what to know:
→ Side Ab Crunch: This bodyweight floor exercise involves you lying on your side and crunch upward. It’s beginner-friendly and requires no equipment, making it great to do at home.
Why it’s useful: Low-impact, easy to learn, and good for building that mind-muscle connection.
→ Cable Oblique Crunch: This is a weighted move done kneeling or standing, using a pulley. It allows you to adjust resistance, making it good for progressive overload and strength gains.
Why it’s effective: Provides some tension, resistance, and better oblique muscle development.
→ Which One Should You Do? If you're new to training or have just started working out at home, the side ab crunch is a great place to start out. If you’re ready to level up your active game with weight and want more defined, stronger obliques, go for the cable oblique crunch.
Cable Oblique Crunch Muscles Worked
These are the muscles worked while doing a cable oblique crunch exercise:
→ Primary Muscles Worked:
1) External Obliques
2) Internal Obliques
3) Rectus Abdominis (side fibers)
→ Secondary Muscles Worked:
4) Transverse Abdominis
6) Hip Flexors
7) Latissimus Dorsi & Trapezius
Cable Oblique Crunch Benefits
Check out these cable oblique crunch benefits that are backed by science and pros alike:
→ Directly Targets Your Obliques: The cable oblique crunch is one of the few isolation exercises that directly targets both your external and internal obliques. These muscles are responsible for lateral flexion and rotation of your torso, which is key for things like twisting.
Why it matters: Strong obliques can boost your spinal support, rotational power, and core aesthetics. According to a study published in a journal I enjoy reading, targeted oblique training improves rotational torque and core control in athletes or individuals who regularly exercise. [1]
→ Adjustable Resistance for Progressive Overload: Unlike bodyweight oblique moves (like side crunches), the setup for this exercise allows you to adjust resistance. This makes it ideal for progressive overload, a crucial component for muscle growth and strength development.
Science says: To build muscle, you need to challenge your body with more weight over time – that’s called progressive overload. Cable machines make this easy because you can increase the resistance, helping your core get stronger and more defined without you hitting a plateau. [2]
→ Low-Impact but High-Engagement: The kneeling or standing position you do for this move reduces joint strain, making it easier on your back, knees, and hips, while still engaging your core fully. This makes it suitable for newbies or anyone easing into core training after an injury.
Why it matters: Low-impact options like this are solid for consistent training, especially for those with chronic pain, joint sensitivity, or who are recovering from injury. They allow you to build strength without putting unnecessary stress on your body, so you can work out smarter. [3]
→ Enhances Functional Movement Patterns: From picking up your groceries to rotating while playing sports, the cable oblique crunch mimics motions that require side-to-side stability and power. Training these patterns enhances real-world strength and reduces your risk of injury.
Bonus: Strong obliques are linked to better balance and coordination, especially in dynamic or asymmetrical environments where your body has to stabilize during a movement or twist. [4]
→ Improves Core Stability and Posture: Because your spine remains ultra-aligned and your core must stay braced throughout the entire movement, this exercise is known to pro strengthen your deep stabilizers (like the transverse abdominis) and supports better overall posture.
Research-backed benefit: A 2013 study found that strengthening lateral abdominal muscles reduced spinal asymmetry and contributed to better posture in people with lower back pain. [5]
Obliques and Lower Back Pain: The Inside Scoop
Your obliques do more than just twist your torso – they help stabilize your spine and support everyday movements, such as walking, running, or even getting out of bed. When they’re weak or underused, deeper muscles like the QL (quadratus lumborum) often step in to compensate.
That overcompensation puts added strain on your lower back, particularly during activities like bending, lifting, or prolonged sitting. Over time, this imbalance can lead to tightness, poor posture, and recurring pain. If your QL feels tight or overworked, The QL Claw was made for it.
This self-message tool expertly and innovatively zeroes in on deep, hard-to-reach tension in muscles like your QL and obliques – relieving pressure at the source and accelerating recovery for anyone building up core strength, rehabbing an injury, or battling stubborn lower back pain.
See what real people are saying about their experience using The QL Claw here →
Or check out these quick reviews:
Check out the Claw for yourself here:
More Oblique Resources
Cable Oblique Crunch FAQs
Do Cable Crunches Work Obliques?
Regular cable crunches target mainly your rectus abdominis (AKA your "six-pack"). However, when you add a side-bend or twist– like in a cable oblique crunch exercise – you shift the focus to your external and internal obliques. So yes, cable crunches can indeed work your obliques!
What Is the Difference Between a Crunch and a Cable Crunch?
A standard crunch is a bodyweight exercise performed on the floor, targeting the front of your abdominal muscles. A cable crunch utilizes a cable machine to add resistance, enabling greater intensity and progression. The cable crunch also gives you control over the angle of movement, and when performed correctly, it can engage deeper core muscles, including your obliques.
What Does an Oblique Crunch Work?
An oblique crunch primarily works your external and internal obliques – the muscles along the sides of your abdomen, responsible for twisting and side-bending. Secondary muscles include your rectus abdominis and transverse abdominis, which help stabilize your spine and assist in the crunching motion. It’s a go-to move for sculpting the waist and improving rotational strength.
How to Hit Obliques With Cables?
To target your obliques with cables, use moves that involve rotation or lateral flexion (also known as side bending). Some of the most effective options you can add to your routine include:
→ Cable oblique crunches (kneeling or standing)
→ Cable woodchoppers (high to low or low to high)
→ Cable torso rotations using a handle attachment
The key is to keep your core braced and lead the movement with your obliques, not your arms.
Resources: