Standing Rope Crunch
- Attach a rope to a high pulley and select an appropriate weight.
- Stand 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.
- Perform the movement by flexing the spine, crunching the weight down as far as you can.
- Hold the peak contraction for a moment before returning to the starting position.