Grasp the rope handle of an overhand pulley with both hands. Hold your wrists against your head. Kneel down about 2 feet from the machine. Bend forward in your hips and arch your back a little.
With your hips motionless, bend down in your waist and round your back, so that your elbows move toward your thighs.
Hold this position for a moment, contracting your abs, and slowly return to the starting position.