Cable Low-to-High Chop
The Cable Low-to-High Chop is a dynamic, full-body rotational movement using a cable machine. It targets the obliques and deep core stabilizers to enhance rotational power and anti-rotation stability.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Shoulders, Lats, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts, Rear Delts
Lats
4/10Teres Major
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Rest times are per side.
How to Perform
Set the cable pulley to the lowest position and attach a single handle. Stand sideways to the machine with feet shoulder-width apart, gripping the handle with both hands near the hip farthest from the machine.
- Brace your core and rotate your torso, pulling the cable up and across your body in a diagonal motion.
- Finish the movement with hands near the opposite shoulder and arms relatively straight.
- Control the weight as you slowly return your hands and torso to the starting position.
- Resist the pull of the cable throughout the eccentric phase to maintain core tension.
- Complete all prescribed repetitions on one side before switching your stance and performing the exercise on the other side.
Coaching Tips
Form Cues
- Rotate through the core.
- Keep arms long.
- Feet stay planted.
- Control the weight back.
- Hips and shoulders turn.
Breathing
Exhale forcefully as you rotate and pull the cable upward; inhale as you slowly control the weight back to the starting position.
Tempo
2-0-1
Range of Motion
Rotate fully from a low hip position across the body to a high position above the opposite shoulder, maintaining tension in the arms.
Safety
Safety Notes
- Start with a very light weight until the movement pattern is fully mastered.
- Avoid using momentum or bouncing to initiate the pull.
- Keep a slight bend in your knees to maintain stability and protect the lower back.
Spotting
Not recommended; use a lighter load if form deteriorates.
Common Mistakes
- Using excessive arm strength instead of torso rotation.
- Allowing the cable weight to yank the body back to the start.
- Bending the elbows too much during the pull.
- Not maintaining a rigid core throughout the movement.
When to Avoid
- Acute lower back pain or disc injury.
- Severe shoulder or rotator cuff issues.
Flexibility Needed
- Adequate thoracic spine rotation.
Build Up First
- Competency in core bracing and anti-rotation.
- Control over dynamic, rotational movements.
Also known as
Cable Upward Chop, Standing Cable Low-To-High Twist, Low Cable Wood Chop, Cable Reverse Wood Chop, Cable Wood Chop (Low to High)
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