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We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
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| Muscles worked: |
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Upper and Middle Abdominals, lower back |
| Instructions: |
- Attach a bar or rope to a high pulley machine. Stand about 6-10 inches further back from the hanging bar or rope.
- Grasp the bar or rope with a reverse grip (palms facing up) and pull the bar or rope behind your head. Your elbows should be pointed away from your face.
- Your knees should be bent at a 45 degree angle and your feet about
4-8 inches apart.
- Using your abdominals, pull the bar or rope downward in a semicircular motion towards your knees. When your elbows touch the outside of your knees hold for a second flexing your abdominals.
- Slowly raise up to the starting position in a controlled manner.
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| Don'ts: |
- Don't swing or rock to create momentum. Use your abdominals to do the
work in a slow, controlled manner.
- Don't simply let the weight pull you up to the starting position. Resist
the force of the weight by slowly raising your body, keeping your abdominals
tight.
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| Alternate exercises: |
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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