Strength Training · Bodybuilding
High-to-Low Cable Chop
The High-to-Low Cable Chop is a diagonal cable pull from above one shoulder toward the opposite hip. It trains your obliques and controlled rotation through your trunk and hips.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Set the cable pulley above head height.
- Stand sideways to the pulley with your feet shoulder-width apart and knees slightly bent.
- Grasp the handle with both hands above the shoulder nearest the pulley.
- Pull diagonally toward your opposite hip, rotating your chest and hips together while allowing your feet to pivot.
- Guide the handle back to the starting position along the same diagonal path.
Form cues
- Exhale as you pull.
- Keep your ribs over your pelvis.
Common mistakes
- Pulling mainly with your armsKeep a small, steady bend in your elbows so your arms act as a lever rather than curling the handle.
- Bending sidewaysKeep your torso tall instead of collapsing toward the hip you are pulling toward.
- Letting the cable snap backResist the return slowly enough that the weight stack does not crash down.
Safety
Heavy resistance or jerky rotation can strain your lower back. Turning against a planted foot can also place twisting stress on your knee.
- Start with a light load that you can move without jerking.
- Check that the pulley adjustment and handle attachment are secure.
- Stop the set if you feel sharp pain in your back, hips, or knees.
If turning your torso causes back, hip, or knee pain, get advice from a physiotherapist before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–12 reps per side
- Rest
- 1 min
Use the same load and number of repetitions on both sides.