How to do: Rope Crunch

Step-by-step instructions

1. 1Kneel 1-2 feet in front of a cable system with a rope attached.
2. 2After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
3. 3To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
4. 4Pause at the bottom of the motion, and then slowly return to the starting position.
5. 5These can be done with twists or to the side to hit the obliques.

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