Kneeling High-Low Anti-Rotation Chop
Strengthen your core and improve stability with this anti-rotation exercise. Resist the pull and build a rock-solid midsection!
The Kneeling High-Low Anti-Rotation Chop is a compound exercise that mainly works the core, with help from the back. You'll need: cable handle attachment or cable machine.
Required Equipment
Kneeling High-Low Anti-Rotation Chop Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Boxer Muscle (serratus anterior)
Kneeling High-Low Anti-Rotation Chop Variations and Alternatives
How to do the Kneeling High-Low Anti-Rotation Chop
Set up a cable machine with a handle attachment placed at a high position.
Kneel side-on to the cable machine, roughly an arm's length away, with your outside knee (the one furthest from the machine) on the floor and the inside knee up.
Grasp the cable handle with both hands, your inside hand (the one closest to the machine) should be on top.
Engage your core, keeping your hips and torso square to the front.
Start with your hands next to the shoulder that is closest to the cable machine, arms fully extended, and the cable under tension.
In a controlled motion, pull the handle down and across your body to the opposite hip. Your torso should remain stationary; resist the rotation.
Slowly reverse the motion back to the start position while maintaining tension on the cable and keeping your core braced.
Complete the desired number of repetitions on one side before switching to the other side.
Make sure to perform the exercise in a controlled manner, focusing on engaging your core muscles to resist the rotational force of the cable. It's important to maintain proper form to avoid injury and to derive the maximum benefits from the exercise.
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Kneeling High-Low Anti-Rotation Chop FAQs
What muscles does the Kneeling High-Low Anti-Rotation Chop work?
The Kneeling High-Low Anti-Rotation Chop mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Kneeling High-Low Anti-Rotation Chop?
Cable handle attachment or cable machine.
Is the Kneeling High-Low Anti-Rotation Chop a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Kneeling High-Low Anti-Rotation Chop variations and alternatives?
Similar exercises include the Band Half Kneeling Chop, Cable Half Kneeling External Rotation Press, Cable High-Low Woodchopper and Cable Reverse Woodchop.
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