How to do: Cable Seated Crunch

Step-by-step instructions

1. 1Seat on a flat bench with your back facing a high pulley.
2. 2Grasp the cable rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Tip: Allow the weight to hyperextend the lower back slightly. This will be your starting position.
3. 3With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.
4. 4As you inhale, go back to the initial position slowly.
5. 5Repeat for the recommended amount of repetitions.

Photos & base instructions from the open-source Free Exercise DB (public domain).