Standing Rope Crunch

How to do it

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.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.