A standing crunch with your back to a high pulley, holding the rope over your shoulders. It loads spinal flexion without kneeling and is quick to set up on any cable tower.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Attach a rope to a high pulley, stand with your back to the stack and hold the rope ends over your shoulders against your upper chest.
Soften your knees and brace your abs.
Crunch down by curling your ribs toward your pelvis, keeping your hips still.
Hold the bottom for a moment.
Return slowly to standing tall against the pull of the cable.
Breathing: Exhale as you crunch down, inhale as you return.
Round the spine, don't hinge at the hips
Hands stay pinned to the chest
Slow return
Bending at the hips instead of the spine
Pulling the rope with the arms
Letting the stack yank you back up
Start light and stand far enough forward that the plates stay off the stack at the top.