Cable Kneeling High Low Anti Rotation Chop

Muscles worked

Setup

1. Set the cable pulley to the highest setting and attach a D-handle or rope.
2. Kneel perpendicular to the machine in a tall kneeling position with your core braced and glutes engaged.
3. Reach up and across your body to grasp the handle with both hands, arms fully extended toward the pulley.

How to do it

1. Exhale and pull the handle diagonally downward across your body toward the opposite hip in a smooth, sweeping motion.
2. Rotate your shoulders slightly as you pull, but keep your hips locked forward to resist the cable's pull.
3. Inhale and slowly return the weight to the starting position, maintaining tension in the core throughout a controlled 3-second eccentric phase.

Form checklist

• Keep your hips square and facing forward at all times.
• Maintain a tall posture with your chest up and shoulders back.
• Drive the movement from your core rather than just pulling with your arms.
• Keep a slight, fixed bend in your elbows throughout the entire range of motion.

Pro tips

• Focus on the 'anti-rotation' aspect by resisting the cable's urge to pull your hips toward the machine.
• Squeeze your glutes hard to provide a stable anchor for your spine during the chop.

Make it harder

• Transition to a half-kneeling position with the knee closest to the machine on the floor to increase the stability demand.
• Add a 2-second pause at the bottom of the movement near the hip to maximize the isometric contraction of the obliques.

Frequently asked

What muscles does the cable kneeling high low anti rotation chop work?

The cable kneeling high low anti rotation chop primarily targets the abs, deltoids, and obliques, and also works the glutes, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the cable kneeling high low anti rotation chop?

The cable kneeling high low anti rotation chop uses cable.

Is the cable kneeling high low anti rotation chop good for beginners?

The cable kneeling high low anti rotation chop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
• Bear Crawl Low HipIntermediate · abs, deltoids, and obliques
• Bear Plank Floating Leg ExtensionIntermediate · abs, deltoids, hamstrings, and obliques