Standing Rope Crunch

Technique

How to perform Standing Rope Crunch

1. Attach a rope to a high pulley and select a load you can move without being pulled off balance.
2. Face away from the machine with your feet planted and knees softly bent.
3. Bring the rope over your shoulders and hold its ends beside your upper chest.
4. Keep your hands near your chest as you curl your rib cage toward your pelvis through your spine.
5. Avoid replacing the crunch with an arm pulldown or only a bow at the hips.
6. Pause briefly, then uncurl under control to the starting position without being pulled into an exaggerated back arch.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis.