Standing Rope Crunch

Step 1. Attach a rope to a high pulley and select an appropriate weight.

Step 2. Stand 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.

Step 3. Perform the movement by flexing the spine, crunching the weight down as far as you can.

Step 4. Hold the peak contraction for a moment before returning to the starting position.