Instructions

1. 1

   Attach a rope to a high pulley and select an appropriate weight.

2. 2

   Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.

3. 3

   Perform the movement by flexing the spine, crunching the weight down as far as you can.

4. 4

   Hold the peak contraction for a moment before returning to the starting position.