Starting Position: Sit or kneel on the seat, facing the weight stack. Grasp the rope and pull it down so the hands are beside the ears.
Performing the exercise: Pull down on the weight, rolling the rib cage downward toward the hips. Exhale while contracting the abdominals. Once the crunch position is attained, slowly let the weight back up returning to a slightly stretched position and then repeat.
Tips: Start with a light weight to feel the exercise. Higher repetitions and lighter weight make this exercise more effective.