Half-Kneeling Cable Wood Chop

HOW TO DO IT

1. 1Set a cable pulley high and attach a rope or single handle.
2. 2Kneel side-on to the machine with the inside knee up and outside knee down.
3. 3Grip the handle with both hands and extend the arms up and away from the pulley.
4. 4Brace the core and pull the handle diagonally down across the body to the opposite hip.
5. 5Reverse the path slowly under control back to the start position.
6. 6Finish the set on one side, then switch kneeling position and repeat.

COMMON MISTAKES

• Using a weight so heavy the torso gets yanked sideways.
• Rotating mostly through the arms instead of the trunk.
• Letting the front knee cave inward or the hips sway.
• Rounding or overextending the lower back at the bottom.

TIPS

• Keep the hips square and level as the torso rotates.
• Let the rotation come from the ribs and midsection, not the arms.
• Keep the front shin vertical and the down knee planted for a stable base.
• Exhale through the chop and control the return rather than letting the stack pull you.

SAFETY

• Use a pad under the down knee to protect it.
• Avoid heavy loading if you have an existing lower back or oblique strain.

DETAILS

Muscles

ObliquesAbdominals

Equipment

Cable MachineMat

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Body position

Half-kneeling