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Obliques · Beginner

Band Half Kneeling Rotational Lift

Rotational core drill for controlled trunk movement and oblique strength.

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Band Half Kneeling Rotational Lift demonstration

Exercise overview

Training details

ObliquesCoreShoulders

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely near floor height to one side and take a stable half-kneeling stance beside the anchor.
  2. 02Hold the band with both hands near the hip closest to the anchor and brace your trunk with your pelvis facing forward.
  3. 03Pull your hands diagonally upward and across your body toward the opposite shoulder or overhead position.
  4. 04Allow controlled rotation through your upper back while keeping your pelvis, front knee, and lower back stable.
  5. 05Return your hands along the same diagonal path under control, complete the prescribed repetitions, and then change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand High to Low ChopRelated variationBand Split Stance Wood ChopRelated variationBand Lateral Lunge to High to Low Chop

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Split Stance Wood ChopComparable substituteCable Wood ChopComparable substituteCable Split Stance Rotational Lift

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