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Core · Intermediate

Cable Tall-Kneeling High-to-Low Anti-Rotation Chop

Core-resistance drill that develops trunk control against unwanted rotation using a cable station, with emphasis on the core.

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Exercise overview

Training details

Core

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a handle high and kneel tall side-on to the cable with both knees supported.
  2. 02Hold the handle with both hands near the high shoulder while the ribs and pelvis face straight ahead.
  3. 03Brace before moving, then guide the hands diagonally downward across the front of the body without allowing the torso to turn.
  4. 04Stop near the opposite hip while the pelvis remains level and the arms stay long but not locked.
  5. 05Return slowly to the high position, complete the side, and turn around for the opposite direction.

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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 variationCable Half Kneeling Pallof PressRelated variationCable Pallof Press with Glute BridgeRelated variationCable Split Stance Pallof PressRelated variationPallof Press

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Alternatives

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

Comparable substituteResistance Band Wide-Stance Pallof PressComparable substituteBand Horizontal Pallof Press with SquatComparable substituteBand Side Step with Horizontal Pallof HoldComparable substituteBand Lateral Walk Pallof PressComparable substituteResistance Band Horizontal Pallof PressComparable substituteKneeling Suspension Oblique Rollout

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