In this article we'll take a close look at bent-knee sit-up.

MUSCLES TARGETED: rectus abdominis

STARTING POSITION

Assume a supine position on floor. Flex knees to bring heels close to buttocks. Fold arms across chest.

UPWARD MOVEMENT

Flex neck to move chin to chest. Curl torso toward thighs until ONLY upper back is off mat.

DOWNWARD MOVEMENT

Allow torso to uncurl, then neck to extend back to starting position. Repeat or finish set.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp lat pulldown bar with a closed, pronated grip. Grip sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on seat facing machine. Position thighs under pads making sure feet are flat on floor. Lean slightly backward. Extend elbows fully. This is starting position for all repetitions.

DOWNWARD MOVEMENT

Pull bar down towards chest. Touch bar to chest in one smooth movement.

UPWARD MOVEMENT

Let elbows slowly extend back to beginning position. Keep torso in same position. Repeat or finish set.