Cable Crunch.

Make every rep count.

1. 01

   Attach a rope handle to the high pulley on the cable machine.

2. 02

   Kneel facing the machine, grab the rope with both hands, and bring the ends to the sides of your head (hands near your temples).

3. 03

   Set your base: knees planted, hips stacked over your knees, and keep your hips fairly still throughout.

4. 04

   Brace your core, then start the rep by rounding your upper back and crunching your ribs toward your pelvis—not by pulling with your arms.

5. 05

   Drive the rope down as your torso folds forward until your elbows move toward your knees. Keep your elbows in the same position relative to your head (don’t flare or yank).

6. 06

   Pause briefly at the bottom and squeeze your abs.

7. 07

   Slowly return to the start under control, letting the cable pull you back without losing tension or arching your low back.

8. 08

   Form cues: Exhale as you crunch, keep your neck neutral (don’t pull on your head), and use a weight that lets you move smoothly without swinging.