Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Attach a rope handle to a high pulley on a cable machine. Stand with your back facing the machine, with feet shoulder-width apart. Hold the rope with both hands, bringing it down to either side of your head. Take a few steps forward to create tension in the cable. Slightly bend your knees and brace your core. This is the starting position. Pull the rope down toward your knees by crunching your torso forward, leading with your elbows. Focus on using your abs to pull your body downward, keeping your hips stable. Slowly return to the starting position with control, maintaining tension on the cable. This is one rep. Perform the desired number of reps while keeping good form and engaging your core.
Perform crunches slowly with control. Crunch with abs, not arms. Keep back from over-arching. Don’t use hips or legs—focus on abs.
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