Rope Pulls

What exercise does: The focus is on the development of the seratus muscles.

Implementation: (A) Go down on your knees on the floor holding on to ropes attached to a cable and overhead pulley. (B) With your arms straight straight above you, curl your body foreword and down, pulling with the lats. Continuing to keep your arms above you, curl your body forward and down, Pulling with the elbows down to the floor. Now release the weight slowly, uncurl, and come back up to starting position, straightening your arms and experiencing a maximum stretch in your lats. Don't sacrifice form for weight.  You should feel your abs start to burn as the set progresses.