Take position adjacent to a cable machine with the rope attachment in place. Pin a suitable weight and grab the handles so that your palms face inward. Drop to your knees and facing the machine, lock the rope handles against your ears. Your core is tight and you are taking the weight with a forward bend at the waist. This is the starting position.
Commence the movement by contracting your abdominals and breathing out as you crunch down from the waist.
At the maximum contraction point, squeeze the abs hard before slowly reversing the torso back to the starting position, inhaling as you do. Do not let the weight stack come to rest at the starting position until the set is complete.