Cable Crunch

Attach a rope handle to a high-pulley cable machine. Kneel on the floor a few feet in front of it, facing the machine. Grab the rope handle with both hands and pull it down until your hands are next to your face.

1. Flex your spine to crunch your elbows down towards your knees.
2. Squeeze your abs hard at the bottom of the movement.
3. Slowly return to the starting position, controlling the weight on the way up.

• Keep your hips stationary throughout the movement.
• Focus on rounding your back to engage the abs.
• Think of pulling the weight with your abs, not your arms.

• Pulling with the arms instead of using the abs.
• Letting the hips move back and forth, turning it into a hip hinge.
• Using momentum to swing the weight down.