If you’re looking to develop a god-like six-pack, then the cable crunch is an effective exercise to work the abs. However, if you don’t have access to a cable machine in your home gym, then you’ll need to find some alternatives.
In this guide, you’ll discover the 13 best cable crunch alternative exercises and how to perform each one.
Table of Contents
- 13 Best Cable Crunch Alternative Exercises
- 1. Weighted Crunch
- 2. Simulation with Dumbbells
- 3. Decline Bench Crunch
- 4. Ab crunch machine
- 5. Stability Ball Reverse Crunch
- 6. Hanging Leg Raises
- 7. Ab Wheel Rollout
- 8. Medicine Ball Sit-Up + Throw
- 9. 90/90 Crunch
- 10. Exercise Ball Crunch
- 11. Kneeling Resistance Band Crunch
- 12. Single-Arm Farmer’s Walk
- 13. Cable Double Crunch
- Benefits Of Substitute Exercises Over Cable Crunches
- What Ab Muscles Do Cable Crunch Alternatives Work?
- Frequently Asked Cable Crunch Questions
- Conclusion
13 Best Cable Crunch Alternative Exercises
If you find yourself in a position where you don’t have access to a cable crunch machine, then you’ll want to try some of the cable crunch alternatives mentioned in the list below.
1. Weighted Crunch
The weighted crunch is a brilliant cable crunch alternative you can use if you don’t have access to a cable crunch machine in your home gym.
You can use any external weight to add tension to your crunches, such as dumbbells, kettlebells, even a bottle of water, or a can of beans... you get the idea, and it takes up barely any room to perform.
This cable crunch substitute mainly targets your abdominal muscles, lower back, obliques, and all of the muscles you need to develop for a beach-ready stomach.
This is one of my favorite ab exercises you can do anywhere. If you don't yet have a full home gym, read our guide to learn more about no-equipment core exercises.
How to do it:

2. Simulation with Dumbbells
This cable rope crunch alternative simulates the cable crunch movement, primarily working your upper abs. It’s slightly more challenging than the cable crunch as the dumbbell is free moving, so you’re required to stabilize your core during the exercise.
Related Article - Best Affordable Adjustable Dumbbells
How to do it:

3. Decline Bench Crunch
The decline bench crunch is an ideal kneeling cable crunch alternative to perform in your home gym. It doesn’t require much equipment; all you need is a bench capable of going into the decline position.
The exercise is more challenging than the regular crunch as you’re fighting against gravity. The lower the decline, the more complex the movement becomes.
While the decline bench crunch works your abs and obliques, it does work your rectus femoris (one of your quad muscles).
It’s a simple exercise to perform; however, some beginners might find it difficult and should start on regular crunches instead.
Learn More - How To Use A Sit Up Bench
How to do it:

4. Ab crunch machine
If you have a dedicated ab crunch machine available in your gym or at home, it is a fantastic alternative for cable crunch.
Its adjustable positioning makes it a comfortable ab exercise to perform and is ideal for beginners learning the movement.
The ab crunch machine primarily targets your rectus abdominis and works your obliques.
How to do it:

5. Stability Ball Reverse Crunch
This cable crunch alternative is a more advanced version of the standard stability ball crunch, so if you’ve mastered that and want a harder challenge, then this is the one for you.
The movement places a lot of tension on your core as they work to control your legs and prevent your body from moving off the ball.
How to do it:

6. Hanging Leg Raises
The hanging leg raise is one of the best abdominal exercises around. It requires considerable grip strength and has several variations you can perform (they’re all pretty tricky).
It works most of your core muscles, such as your rectus abdominis, hip flexors, and obliques. This cable crunch substitute will most likely be too difficult for beginners; however, if you have decent grip and core strength, you’ll love it.
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How to do it:

7. Ab Wheel Rollout
This alternative for cable crunch is one of my favorite ab exercises. It's a simple movement to perform but can be highly challenging if you’re new to exercising, so it’s best suited for intermediate-advanced gym-goers.
The ab wheel rollout works the abdominals by forcing the abs to stabilize your body throughout the movement; no additional weight is needed. It mainly works your rectus abdominis and your lower back.
See Also - Best Ab Rollout Wheels
How to do it:

8. Medicine Ball Sit-Up + Throw
This cable crunch alternative is a brilliant exercise that works more than just your abs; it hits your hip flexors, pec major, deltoids, and triceps.
Even though it’s a fantastic cable crunch substitute, it does have one downside... you need a partner to exercise with. I have tried this exercise by using a wall but found it had varied results.
You'll also need a medicine ball, which is easy to store, but isn't suitable if you're traveling around.
Related Article - Medicine Ball Vs Slam Ball
How to do it:

9. 90/90 Crunch
The 90/90 crunch is the perfect cable crunch alternative to perform in your home gym. It’s best suited for intermediate gym-goers as it’s pretty challenging.
It’s a fantastic upper abdominal exercise as placing your legs in the air increases the amount of work your core needs to do to keep your body under control. Even though it targets your rectus abdominis, it also works your hip flexors.
One of the best things about this exercise is it requires no equipment and can be performed anywhere.
How to do it:
10. Exercise Ball Crunch
Stability ball crunches are brilliant as they increase your range of motion compared to the standard floor crunch. This works your abs even harder, helping you develop a six-pack.
During this cable crunch alternative, the ball moves slightly, so your core works extra hard to stabilize your spine, further increasing ab activation.
It's suitable for all ability levels and is often favored by people who find the floor crunch uncomfortable.
How to do it:

11. Kneeling Resistance Band Crunch
Don’t have a cable machine? No problem. The same movement can be replicated by replacing the cable machine with a resistance band.
This is a fantastic option if you’re working out at home and don’t have access to a cable machine. By using a band, you’ll notice the abs working their hardest at the bottom of the movement when the band is fully stretched.
How to do it:

12. Single-Arm Farmer’s Walk
Even though this cable crunch alternative looks nothing like a cable crunch, it works similar muscle groups.
During the single-arm farmer’s walk, your rectus abdominis engages to keep your body upright while you’re walking with the offset weight.
It’s an excellent exercise for all experience levels.
How to do it:
Garage Gym Pro Tip: Try to limit any movement in your upper body. The whole exercise is controlled, keeping the abs tight while resisting the offset weight.

13. Cable Double Crunch
This cable crunch substitute is brilliant if you’re looking for something more demanding than the regular cable crunch. It’s one of those exercises that leave you feeling like you’ve gone ten rounds with Mike Tyson; it massively works your core muscles.
Your lower and upper abs take a beating during this one.
Note: It requires a cable machine, so if you don’t have one available, review our complete guide to the best cable crossover machines to get yours!
How to do it:

Benefits Of Substitute Exercises Over Cable Crunches
The substitute exercises mentioned above have many benefits over cable crunch. Some require hardly any gym equipment, such as the 90/90 crunch, and others work the abs harder like the cable double crunch.
When working your abs and core muscles, you want to have a wide variety, so you’re working through multiple plains of movement and using various ranges of motion. By pairing several of these cable crunch alternative exercises, you’ll increase your core strength and stability.
What Ab Muscles Do Cable Crunch Alternatives Work?
Frequently Asked Cable Crunch Questions
Are cable crunches bad for your back?
Cable crunches aren’t bad for your back unless you’re injured or aren’t performing them correctly. Almost any exercise you do poorly is bad for your body, and I’ve found if you sit back on your thighs too much during the cable crunch, it can aggravate your back over time.
Are crunches better than planks?
It depends on what your goal is. Performing crunches will give you increased ab endurance, and if combined with the correct nutrition, it helps you develop a six-pack.
On the other hand, planks help develop your entire core, from glutes to shoulders.
Is a kneeling or standing cable crunch safer?
So long as you use good form, both exercises are safe to perform. However, the main difference is the effectiveness. While the kneeling crunch has a shorter range of motion, it does target the abs more than the standing cable crunch.
Standing cable crunches use your body’s weight to help you move, placing less resistance on your abdominals.
Conclusion
The cable crunch is a brilliant ab exercise performed by gym-goers of all levels. However, if you don’t have the equipment or space to do the movement, the 13 cable crunch alternatives mentioned above give your abs enough stimulation to grow.
Try putting a few of these alternatives into your workout program and watch your abs develop.
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Last Updated on February 23, 2023