Getting Started

• 1

  Begin by attaching a rope handle to a high-pulley cable machine.

• 2

  Stand facing the machine, and grasp the rope handle with both hands, one hand on each side of the rope.

• 3

  Kneel down in front of the machine, positioning yourself so that the rope handle is at the level of your head.

• 4

  Place your hands on the back of your head, and keep your feet firmly planted on the ground.

• 5

  Crunch forward, bringing your elbows towards your knees.

• 6

  Slowly release back to the starting position.

• 7

  Repeat for the desired number of reps.