About this exercise
A unilateral rotational cable exercise that trains the obliques and core by pulling a high-pulley handle diagonally downward across the body in a chopping motion. It builds rotational power and anti-rotation stability.
Cable One-Arm High-to-Low Chop
Step by step instructions, muscle activation and variants for the Cable One-Arm High-to-Low Chop.
MediumCoreObliques
How to Perform
- Set the cable pulley to the highest position and attach a single-D handle
- Stand sideways to the machine, feet shoulder-width apart, outside hand gripping the handle overhead
- Brace your core and maintain a slight bend in your knees
- Exhale and pull the handle diagonally down and across your body toward the opposite hip, rotating your torso
- Keep your arms relatively straight throughout the movement
- Pause at the bottom with control
- Inhale and return the handle slowly to the starting position
- Complete all reps on one side before switching
Muscle Activation
Primary
CoreObliques
Secondary
AbsFront shouldersMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Cable One-Arm High-to-Low Chop
The Cable One-Arm High-to-Low 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.