How to do it
Keep your feet flat on the floor to anchor your lower body throughout each rep.
- 1
Adjust the seat so that the chest pad is at the right height for your torso.
- 2
Sit on the machine with your chest against the pad.
- 3
Grasp the handles and place your forearms against the pads.
- 4
Exhale and contract your abs to curl your upper body towards your knees.
- 5
Hold the contraction briefly, then inhale as you slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on using your abdominal muscles to pull the weight rather than relying on momentum or arm strength.
Common mistakes
- ✕Arching the lower back on the return
- ✕Tucking the chin into the chest
- ✕Sliding the chest pad up to shoulders