1. Choose desired weight load.*

2. Adjust bench to incline or flat position if using an adjustable bench.
Face bench away from machine.

3. Sit in good body alignment (abs tight, chest up, back straight).

4. Grip handles from top pulleys with an upward facing grip up to shoulders.

5. In a controlled motion, keeping neck and back straight, crunch upper body forward and down at hip flexors.

6. Contract abdominals fully without compromising form.

7. While maintaining the controlled motion, return to starting position.

8. Do not allow muscle to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.