1
Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a distance where the cable rope attachment is at head height.
2
Grip the rope attachment with both hands using a neutral grip (palms facing each other). Hold the rope at chest level with elbows bent and positioned close to the torso. Maintain an upright posture with shoulders back.
3
Slowly extend the rope downward by straightening the arms while keeping elbows slightly bent. Allow the cable to pull you into a slight extension, feeling a stretch across the abdominal muscles and hip flexors. Control the eccentric movement over 2-3 seconds.
4
Powerfully flex the torso by driving the elbows downward and inward toward the hips, crunching the abdominal muscles. Pull the rope down and across the body, bringing the sternum toward the pelvis. Pause briefly at the bottom, then return to starting position with controlled tension maintained throughout.