1 Attach to the high pulley, the rope handle, and grab onto it. While facing the machine, kneel in front of the weights with your butt near your heels, but not resting on them. Hold the ropes at the sides of your face with your elbows pointing straight down to the floor.

2 Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.