New Bowflex Exercise - Cable Crunch

Getting tired of doing the same old abdominal exercises? Introducing our Bowflex exercise of the month: cable crunches.

Below discover:


How to do cable crunches correctly

Tips for receiving the best results

5 alternatives for targeting your abdominals or your oblique/intercostal muscles

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What You Will Need

A Bowflex home gym with a lat tower

How to Set-up Your Bowflex Home Gym

1. Set-up your Bowflex to do lat pulldowns

2. Replace your straight bar/lat bar with your Bowflex hand grips

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Tip 2 - Exhale while crunching downwards. While exhaling, focus on pulling in your belly button.

Bowflex Exercise - Alternatives

1. Different grips. In the example above, your hands will be in a neutral position. However, you can also do cable crunches with your hands pronated (palms facing the machine), or do cable crunches with your hands supinated (palms facing your upper arms).

2. Pronate or Supinate.

Supinate - Start your cable crunch with your palms facing the machine (pronated). As you crunch downwards, turn your hands until they will be fully supinated (palms facing your upper arms) at the bottom of your crunch.

Follow the same arc back to the starting position - turning your hands until they will be fully pronated at the starting position.

Benefit - You will notice a stronger contraction in your lower abdominals.

Pronate - Start your cable crunch with your palms facing your upper arms (supinated). As you crunch downwards, turn your hands until they will be fully pronated (palms facing the machine) at the bottom of your crunch.

Follow the same arc back to the starting position - turning your hands until they will be fully supinated at the starting position.

Benefit - You will notice a stronger contraction in your oblique and intercostal muscles.

3. One Side at a Time. You can also do cable crunches with one arm at a time. Simply grasp your handle with one arm and tuck your other arm at your side.

Benefit - Train your abdominals from a different angle and also develop each side of your body equally.

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