How to do it
Keep the rope pressed against your forehead and your chin slightly tucked.
- 1
Attach a rope handle to the high pulley of a cable station.
- 2
Kneel below the pulley and hold the rope with both hands near your forehead.
- 3
Crunch your torso downward, bringing your elbows towards your knees.
- 4
Slowly return to the starting position while maintaining tension in your abs.
- 5
Repeat for the desired number of repetitions.
Expert tip
Exhale as you crunch down and focus on using your abs to pull the weight rather than relying on momentum.
Common mistakes
- ✕Hinging at the hips instead of crunching
- ✕Letting the weight stack slam on the return
- ✕Yanking the rope with the arms and lats