Ab Roller vs One-Arm High-Pulley Cable Side Bends

Hold the Ab Roller with both hands and kneel on the floor.

Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.

Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.

After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Connect a standard handle to a tower. Move cable to highest pulley position.

Stand with side to cable. With one hand, reach up and grab handle with underhand grip.

Pull down cable until elbow touches your side and the handle is by your shoulder.

Position feet hip-width apart. Place free hand on hip to help gauge pivot point.

Keep arm in static position. Contract oblique to bring the weight down in a side crunch.

Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.

Repeat to failure.

Then, reposition and repeat the same series of movements on the opposite side.