Abdominals One Arm Pulley Crunches

2. Hold one handle or rope end and kneel down about 18
inches from the cable machine.

3. Perform the following movement simultaneously:

a. Bend forward at the waist

b. Exhale hard

c. Touch the floor about 4 inches ahead of your forehead
with your hands.

4. Hold this contraction for a slow count of 1-3 seconds and
return to starting position.