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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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