Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Secure a rope attachment with an overhand grip, kneeling and positioning it behind your head near your neck. Engage your core and glutes to stabilize your pelvis, then draw the rope downwards towards your chest, focusing on abdominal contraction. Exhale as you return to the starting position, maintaining control throughout the movement.
Prioritize abdominal activation, minimizing hip movement. Select a weight allowing for 12-15 repetitions with proper form. Maintain a smooth, deliberate pace to maximize muscle engagement and safety. Keep the rope close to your neck to ensure consistent tension. Focus on crunching your ribcage toward your hips.
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