Standing Rope Crunch

How to perform

1. 01Attach a rope to a high pulley and select an appropriate weight.
2. 02Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position.
3. 03Perform the movement by flexing the spine, crunching the weight down as far as you can.
4. 04Hold the peak contraction for a moment before returning to the starting position.

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.