Cable Crunch

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Rectus Abdominis
Secondary Muscles	Abdominal External Oblique
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Rectus Abdominis

Secondary Muscles

Abdominal External Oblique

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

None

Cable Crunch Average Weight [1RM]

Level
Beg.	18 kg (40 lbs)	12 kg (26 lbs)
Nov.	42 kg (92 lbs)	30 kg (65 lbs)
Int.	77 kg (169 lbs)	57 kg (126 lbs)
Adv.	122 kg (269 lbs)	94 kg (208 lbs)
Pro	175 kg (386 lbs)	138 kg (304 lbs)

Level

Beg.

18 kg
(40 lbs)

12 kg
(26 lbs)

Nov.

42 kg
(92 lbs)

30 kg
(65 lbs)

Int.

77 kg
(169 lbs)

57 kg
(126 lbs)

Adv.

122 kg
(269 lbs)

94 kg
(208 lbs)

Pro

175 kg
(386 lbs)

138 kg
(304 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Cable Crunch Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	7	23	49	85	128
55	9	27	54	92	137
60	12	30	60	99	145
65	14	34	65	105	153
70	16	38	70	112	161
75	19	41	75	118	168
80	21	45	79	124	175
85	23	48	84	129	182
90	26	52	88	135	188
95	28	55	92	140	194
100	30	58	96	145	200
105	32	61	100	150	206
110	35	64	104	154	211
115	37	67	108	159	216
120	39	70	112	163	222
125	41	73	115	168	227
130	43	75	119	172	231
135	45	78	122	176	236
140	47	81	125	180	241

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	36	65	104	149
20	18	41	75	119	171
25	18	42	77	122	175
30	18	42	77	122	175
35	18	42	77	122	175
40	18	42	77	122	175
45	17	40	73	116	166
50	16	37	68	109	156
55	15	34	63	101	144
60	14	31	58	92	132
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	59	85
85	8	18	33	53	77
90	7	16	30	48	69

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	12	29	55	86
45	4	16	35	63	96
50	7	20	41	70	106
55	9	24	47	78	115
60	11	28	52	85	123
65	14	31	58	92	131
70	16	35	63	98	139
75	19	39	68	104	146
80	22	43	73	110	153
85	24	46	77	116	160
90	27	50	82	121	167
95	29	53	86	127	173
100	32	57	90	132	179
105	34	60	95	137	185
110	37	63	99	142	191
115	39	67	103	147	196
120	42	70	107	151	201

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	25	49	80	117
20	11	29	56	92	134
25	12	30	57	94	138
30	12	30	57	94	138
35	12	30	57	94	138
40	12	30	57	94	138
45	11	28	54	89	131
50	10	26	51	84	123
55	10	24	47	78	113
60	9	22	43	71	104
65	8	20	39	64	94
70	7	18	35	57	84
75	6	16	31	51	75
80	6	14	28	46	67
85	5	13	25	41	60
90	5	12	23	37	54

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-40 Calories
Medium	🔥 40-60 Calories
Hard	🔥 60-80 Calories
Max	🔥 80-100 Calories

Intensity

Calories Burned

Easy

🔥 30-40 Calories

Medium

🔥 40-60 Calories

Hard

🔥 60-80 Calories

Max

🔥 80-100 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Cable Crunch Average Weight [1RM]

Cable Crunch Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	7	23	49	85	128
55	9	27	54	92	137
60	12	30	60	99	145
65	14	34	65	105	153
70	16	38	70	112	161
75	19	41	75	118	168
80	21	45	79	124	175
85	23	48	84	129	182
90	26	52	88	135	188
95	28	55	92	140	194
100	30	58	96	145	200
105	32	61	100	150	206
110	35	64	104	154	211
115	37	67	108	159	216
120	39	70	112	163	222
125	41	73	115	168	227
130	43	75	119	172	231
135	45	78	122	176	236
140	47	81	125	180	241

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	36	65	104	149
20	18	41	75	119	171
25	18	42	77	122	175
30	18	42	77	122	175
35	18	42	77	122	175
40	18	42	77	122	175
45	17	40	73	116	166
50	16	37	68	109	156
55	15	34	63	101	144
60	14	31	58	92	132
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	59	85
85	8	18	33	53	77
90	7	16	30	48	69

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	12	29	55	86
45	4	16	35	63	96
50	7	20	41	70	106
55	9	24	47	78	115
60	11	28	52	85	123
65	14	31	58	92	131
70	16	35	63	98	139
75	19	39	68	104	146
80	22	43	73	110	153
85	24	46	77	116	160
90	27	50	82	121	167
95	29	53	86	127	173
100	32	57	90	132	179
105	34	60	95	137	185
110	37	63	99	142	191
115	39	67	103	147	196
120	42	70	107	151	201

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	25	49	80	117
20	11	29	56	92	134
25	12	30	57	94	138
30	12	30	57	94	138
35	12	30	57	94	138
40	12	30	57	94	138
45	11	28	54	89	131
50	10	26	51	84	123
55	10	24	47	78	113
60	9	22	43	71	104
65	8	20	39	64	94
70	7	18	35	57	84
75	6	16	31	51	75
80	6	14	28	46	67
85	5	13	25	41	60
90	5	12	23	37	54

BW	Beg.	Nov.	Int.	Adv.	Pro
50	7	23	49	85	128
55	9	27	54	92	137
60	12	30	60	99	145
65	14	34	65	105	153
70	16	38	70	112	161
75	19	41	75	118	168
80	21	45	79	124	175
85	23	48	84	129	182
90	26	52	88	135	188
95	28	55	92	140	194
100	30	58	96	145	200
105	32	61	100	150	206
110	35	64	104	154	211
115	37	67	108	159	216
120	39	70	112	163	222
125	41	73	115	168	227
130	43	75	119	172	231
135	45	78	122	176	236
140	47	81	125	180	241

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	36	65	104	149
20	18	41	75	119	171
25	18	42	77	122	175
30	18	42	77	122	175
35	18	42	77	122	175
40	18	42	77	122	175
45	17	40	73	116	166
50	16	37	68	109	156
55	15	34	63	101	144
60	14	31	58	92	132
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	59	85
85	8	18	33	53	77
90	7	16	30	48	69

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	12	29	55	86
45	4	16	35	63	96
50	7	20	41	70	106
55	9	24	47	78	115
60	11	28	52	85	123
65	14	31	58	92	131
70	16	35	63	98	139
75	19	39	68	104	146
80	22	43	73	110	153
85	24	46	77	116	160
90	27	50	82	121	167
95	29	53	86	127	173
100	32	57	90	132	179
105	34	60	95	137	185
110	37	63	99	142	191
115	39	67	103	147	196
120	42	70	107	151	201

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	25	49	80	117
20	11	29	56	92	134
25	12	30	57	94	138
30	12	30	57	94	138
35	12	30	57	94	138
40	12	30	57	94	138
45	11	28	54	89	131
50	10	26	51	84	123
55	10	24	47	78	113
60	9	22	43	71	104
65	8	20	39	64	94
70	7	18	35	57	84
75	6	16	31	51	75
80	6	14	28	46	67
85	5	13	25	41	60
90	5	12	23	37	54

BW	Beg.	Nov.	Int.	Adv.	Pro
50	7	23	49	85	128
55	9	27	54	92	137
60	12	30	60	99	145
65	14	34	65	105	153
70	16	38	70	112	161
75	19	41	75	118	168
80	21	45	79	124	175
85	23	48	84	129	182
90	26	52	88	135	188
95	28	55	92	140	194
100	30	58	96	145	200
105	32	61	100	150	206
110	35	64	104	154	211
115	37	67	108	159	216
120	39	70	112	163	222
125	41	73	115	168	227
130	43	75	119	172	231
135	45	78	122	176	236
140	47	81	125	180	241

Age	Beg.	Nov.	Int.	Adv.	Pro
15	16	36	65	104	149
20	18	41	75	119	171
25	18	42	77	122	175
30	18	42	77	122	175
35	18	42	77	122	175
40	18	42	77	122	175
45	17	40	73	116	166
50	16	37	68	109	156
55	15	34	63	101	144
60	14	31	58	92	132
65	12	28	52	83	119
70	11	25	47	74	107
75	10	23	42	67	96
80	9	20	37	59	85
85	8	18	33	53	77
90	7	16	30	48	69

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	12	29	55	86
45	4	16	35	63	96
50	7	20	41	70	106
55	9	24	47	78	115
60	11	28	52	85	123
65	14	31	58	92	131
70	16	35	63	98	139
75	19	39	68	104	146
80	22	43	73	110	153
85	24	46	77	116	160
90	27	50	82	121	167
95	29	53	86	127	173
100	32	57	90	132	179
105	34	60	95	137	185
110	37	63	99	142	191
115	39	67	103	147	196
120	42	70	107	151	201

Age	Beg.	Nov.	Int.	Adv.	Pro
15	10	25	49	80	117
20	11	29	56	92	134
25	12	30	57	94	138
30	12	30	57	94	138
35	12	30	57	94	138
40	12	30	57	94	138
45	11	28	54	89	131
50	10	26	51	84	123
55	10	24	47	78	113
60	9	22	43	71	104
65	8	20	39	64	94
70	7	18	35	57	84
75	6	16	31	51	75
80	6	14	28	46	67
85	5	13	25	41	60
90	5	12	23	37	54