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1. 1

   Seat on a flat bench with your back facing a high pulley.

2. 2

   Grasp 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. 3

   With the hips stationary, flex the waist so the elbows travel toward the hips. Breathe out as you perform this step.

4. 4

   As you inhale, go back to the initial position slowly.

5. 5

   Repeat for the recommended amount of repetitions.