Ab Pulldown (Cable)

Isolation exercise for the core performed by pulling a rope attachment downward to crunch the abs against resistance from a cable machine.

Instructions

1. Attach a rope to a high pulley and stand facing the machine with feet shoulder-width apart.
2. Grasp the rope with both hands at chest level, with the rope draped over your shoulders.
3. Keep a slight bend in your knees and engage your core.
4. Crunch downward by pulling the rope down and flexing your abs.
5. Bring your elbows toward your hips while maintaining the rope position across your shoulders.
6. Pause briefly at the bottom, then slowly return to the starting position.

Tips

• Focus on the contraction in your abs rather than pulling with your arms.
• Keep constant tension on the abs throughout the movement.
• Avoid leaning backward or using momentum to pull the weight.
• Use a controlled, deliberate pace to maximize muscle engagement.
• Perform this exercise in higher rep ranges (12-20 reps) for best results.