Instructions

1. 1

   Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.

2. 2

   Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.

3. 3

   Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.

4. 4

   Return to the starting position and repeat until failure.

5. 5

   Then, reposition and repeat the same series of movements on the opposite side.