How to do it
Keep the rope handles pinned firmly against your temples throughout.
- 1
Attach a rope handle to the high pulley of a cable station.
- 2
Kneel down facing the cable machine, with the rope handle held on either side of your head.
- 3
Crunch your body downward, rounding your back and bringing your elbows towards your knees.
- 4
Slowly return to the starting position while maintaining tension in the abs.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on contracting your abs fully at the peak of the movement without using momentum to pull the weight.
Common mistakes
- ✕Using the hips to drive the weight down
- ✕Keeping the back straight instead of rounding
- ✕Pulling with the arms instead of the abs