Setup
Kneel in front of a high cable pulley with a rope attachment, gripping each end of the rope beside your head or ears. Position yourself far enough from the machine to create tension in the cable while maintaining a stable kneeling base.
How to do it
- Pull your rib cage down toward your hips by contracting your abs, not by moving your arms.
- Keep your hips stationary and avoid rocking back and forth during the movement.
- Curl your torso downward until your elbows move toward your knees.
- Squeeze your abs hard at the bottom position for a brief pause.
- Return to the starting position under control, feeling a stretch in your abs.
Watch out for
- ✗Using the arms and shoulders to pull the weight down instead of contracting the abs.
- ✗Moving at the hips and creating a bowing motion rather than crunching the torso.
- ✗Rushing through reps without controlling the eccentric portion or pausing at peak contraction.