Standing Rope Crunch

Perform a trunk flexion at the hips using a rope attachment on a cable machine to engage the core.

Instructions

• Attach a rope handle to a high pulley on a cable machine.
• Stand facing the cable machine, feet shoulder-width apart.
• Hold the end of the rope with both hands, pulling it down to your forehead.
• Keep your elbows close to your ears and step back slightly from the tower.
• With a slight bend in your knees, contract your abs and bend at the waist.
• Pull the rope downward by bringing your elbows towards your knees.
• Pause at the bottom, then return to starting position slowly.

Common Mistakes to Avoid

• Using the arms to pull instead of the core.
• Allowing the rope to pull you backward.
• Not maintaining a neutral spine.
• Locking out the knees.

Additional Information