As you are completing this part of the exercise, you should exhale and hold the position for a second or two at the bottom of the movement. Your body (but not your hips) should stretch downwards so that your elbows come close to / touch off your thighs. When ready, keep your hips steady and instead use your waist and abdominal muscles to pull the rope further down.
Make sure you are both comfortable and solid in this positon before you begin the movement. Slightly bend at the hips (you ideally want to enter into a hinge motion) and this is your starting position. Pull it to lower it down until it is in line with your face. Kneel on the floor in front of the rope (you may want to place a mat under your knees) and grasp it with one hand on each end. Make sure that you can manage the weight that you select on the weight stack – ensuring that it is not too heavy to begin while you get used to the movement. Set a rope attachment high up on a cable pulley machine. Consider it as an exercise to add to your workout routine to help target and train your core muscles. It works with your natural range of motion to engage and work your abdominals – causing them to stretch and contract with the crunching motion.
To target your abdominal and core muscles using the cable pulley machine, the cable crunch is arguably the ideal exercise.
