Attach a rope handle to the high pulley of a cable machine.
Kneel facing the machine and grasp the rope with both hands, holding it at the sides of your head or behind your neck.
Start with a slight forward lean, keeping the rope position fixed relative to your head.
Contract your abdominals to curl your torso downward, bringing your elbows toward your thighs.
Squeeze your abs hard at the bottom of the crunch, holding for a beat.
Slowly return to the starting position, allowing your spine to extend under control without letting the weight stack touch down.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps with increased weight | Strength, high intensity/volume |