Cable Seated Crunch

How to perform

1. 01Seat on a flat bench with your back facing a high pulley.
2. 02Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
3. 03With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
4. 04As you inhale, go back to the initial position slowly.
5. 05Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.