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Abdominals One Arm Pulley Crunches

May 12, 2022 by admin Leave a Comment

 This is a rare variation of the standard pulley crunch.
This exercise places stress on the serratus and intercostals.
How to do:

1. Attached a rope handle to an overhead cable machine.

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.

5. Switch arms and repeat exercise.

Filed Under: Abdominal

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