Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
Next, select the amount of resistance you want — 22.5 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, come into a kneeling position approximately one and a half feet away from the machine.
Grab the triceps rope handles, and brace your core. You should feel a light stretch in your abs; if not, increase the weight. Make sure your weight is in your shins.
Simultaneously pull both handles with bent arms and perform a crunch. Your elbows should be parallel to your thighs.
With control, return to the starting position as you maintain tension on the pulley. That completes one repetition.