1. Choose desired weight load.*

2. Stand facing top pulleys of machine, feet apart and knees slightly bent.

3. Grip handle attached to right or left top plley with both hands, fingers interlocking, palms facing downward, with arms straight in front of body in a 45 degree angle.

4. In a controlled motion, pull handle down towards floor while twisting body to the side. Keep abdominal muscles tight and back straight.

5. Contract abdominals fully without compromising form.

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

*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.