Decline Sit Ups with Cable
Attach a rope or strap attachment to the high pulley cable machine. Make sure the rope length allows you to lay down underneath it comfortably when the weight stack is at the top position.
Adjust the pulley so the rope is directly over where your head will be when laying on the decline bench.
Set the decline bench at a 30-45 degree incline and position it under the pulley.
Grab the rope attachment in both hands and lay face up on the decline bench with your hips at the top of the bench. Your arms should be extended straight overhead holding the rope. This is your starting position.
Engaging your core, sit up by lifting your shoulder blades off the bench. Make sure to keep your feet anchored and hips stationary throughout the movement.
As you sit up, pull the rope down towards your chest. Focus on using your abdominal muscles rather than momentum to initiate the movement.
Slowly lower back down to the starting position in a controlled manner to complete one rep.
Repeat for your desired number of reps or until fatigue. Make sure to keep proper form and do not swing or use momentum on the reps.
