A core exercise that allows you to add more resistance to your crunches.
- +Great for targeting abdominal muscles
- +Resistance can be adjusted easily
- +Less strain on the neck than traditional crunches
- –Can strain lower back if performed incorrectly
- –May be difficult to learn proper form
This exercise targets:
Core
Abs
Obliques
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a rope to a high pulley and sit facing the machine, feet flat, knees bent
- Grab rope ends near your temples/shoulders; keep elbows close and neck neutral
- Brace your core, slight posterior pelvic tilt; keep hips and thighs still
- Exhale and curl your spine down, bringing ribs toward pelvis (not bending at the hips)
- Pause briefly at the bottom with abs squeezed; don’t yank with your arms
- Inhale and slowly uncurl back up to a tall, neutral spine without leaning back
- Use a controlled tempo and a weight you can manage for 10–15 smooth reps
- Avoid pulling the rope behind your head, flaring elbows, or arching your lower back