Cable Kneeling High-Low Anti-Rotation Chop - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Kneeling High-Low Anti-Rotation Chop

Step by step instructions, muscle activation and variants for the Cable Kneeling High-Low Anti-Rotation Chop.

MediumCoreObliques

About this exercise

A kneeling cable core exercise where the handle is pulled diagonally from a high pulley position down across the body while actively resisting trunk rotation, developing oblique strength and rotational stability in the frontal and transverse planes.

How to Perform

  • Set a cable pulley to its highest position and attach a rope handle
  • Kneel sideways to the cable stack with your inside knee down and outside knee up, or kneel on both knees facing perpendicular to the stack
  • Grip the rope with both hands at the anchor side and extend your arms toward the pulley
  • Brace your core and keep your hips square
  • Pull the rope diagonally downward and across your body toward your outside hip, resisting any rotation of your trunk
  • Slowly return the rope to the starting position under control
  • Complete all reps on one side before switching

Muscle Activation

Primary
CoreObliques
Secondary
GlutesFront shouldersMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Cable Kneeling High-Low Anti-Rotation Chop

The Cable Kneeling High-Low Anti-Rotation Chop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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