Recommendations: 2-3 Sets, 10-15 Reps, 20 Wght
Use a rope attachment on a high pulley machine. Sit on a flat bench with your back towards the pulley machine. Grasp the ends of the rope attachment and bring it behind your neck. Your elbows should be right beside your head. The cable should come down at a slight angle away from the machine, not straight down. This is the starting position. Slowly bend over until your elbows touch your knees. Keep the rope against the back of your neck. Keep your hands beside your head. Exhale during this movement. Do not use heavy weights unless your want to have large abdominals. Make sure that your back is curved, not flat. Pause briefly. Slowly return to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 1
Use a rope attachment on a high pulley machine. Sit on a flat bench with your back towards the pulley machine. Grasp the ends of the rope attachment and bring it behind your neck. Your elbows should be right beside your head. The cable should come down at a slight angle away from the machine, not straight down. This is the starting position.