1 Set, 20-25 Reps
For this exercise, you’ll need a low-pulley station with a two-handed rope attached. Lie down on a mat next to the station and position yourself with your head 18 to 24 inches from the rope. Your knees should be bent, feet flat on floor. Reach back, grab both ends of the rope and pull it toward your shoulders until your fists are by your ears. The center of the rope should be touching the base of your skull (a). Keeping your elbows stationary, slowly curl your head and shoulders off the mat.