Attach the rope attachment to a high pulley cable and set the appropriate weight on the stack.

Stand directly in front of the cable machine, facing away from it.

Grasp the rope from behind your head with your palms facing inward and drop to your knees.

Your buttocks should be resting on top of your feet. Keeping your elbows bent and hands at either head height or shoulder height, crunch down as far as possible.

Pause, then slowly lower yourself back to the starting position.

Cable Crunch Tips:

This exercise works best when done slowly with perfect form.

Your buttocks should stay touching your heels at all times.

Focus on crunching the abs in, not pivoting at the hips.

As you increase weight it may be more comfortable to rest the rope on your shoulders.

Don't choose a weight so heavy that your lower back handles most of the resistance.