Cable Standing One Arm Serratus Obliques Crunch

Muscles worked

Setup

1. Set the cable pulley to the highest setting and attach a D-handle.
2. Stand sideways to the machine and grasp the handle with the hand closest to the pulley using an overhand grip.
3. Reach across with your outside arm to hold a pull-up bar or the cable frame for stability.
4. Position your feet shoulder-width apart with a slight bend in the knees and a neutral spine.

How to do it

1. Exhale as you pull the handle downward by flexing your torso laterally, driving your elbow toward your hip.
2. Focus on 'crunching' the side of your ribcage down while keeping your arm fixed in a slightly bent position.
3. Inhale as you slowly return to the starting position, allowing the cable to provide a gentle stretch in the obliques.
4. Perform all reps on one side before switching to the other, maintaining a controlled 2-1-2 tempo.

Form checklist

• Keep your hips and pelvis stationary; do not let them sway side-to-side to cheat the movement.
• Ensure the movement originates from the waist, not by pulling with the bicep or shoulder.
• Keep your chest facing forward throughout the entire set—avoid rotating your torso toward the floor.
• Maintain a neutral neck position, looking straight ahead rather than down at the floor.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the serratus muscles—the finger-like muscles over the ribs—contracting to pull the weight down.
• Keep the working arm locked in place to ensure the core does the work rather than the lats or arms.

Make it harder

• Incorporate a 3-second isometric hold at the bottom of the crunch to maximize muscle fiber recruitment.
• Increase the range of motion by allowing the cable to pull your torso into a deeper lateral stretch at the top of each rep.

Frequently asked

What muscles does the cable standing one arm serratus obliques crunch work?

The cable standing one arm serratus obliques crunch primarily targets the obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cable standing one arm serratus obliques crunch?

The cable standing one arm serratus obliques crunch uses cable.

Is the cable standing one arm serratus obliques crunch good for beginners?

Yes. The cable standing one arm serratus obliques crunch is a beginner-friendly movement and a strong foundation to build on.

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