Step by step
- Fit a rope to a high pulley, select a light load and kneel facing the tower on a mat.
- Hold the rope beside the temples, keep the neck relaxed and brace the abdomen.
- Curl the ribs toward the pelvis with a small controlled trunk movement while keeping the hips nearly still.
- Return slowly without pulling with the arms or letting the stack slam; set down the load before standing.
Common mistakes
- Sitting back at the hips instead of curling the trunk.
- Pulling on the neck or yanking the rope with the arms.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
