Strength Training · Bodybuilding
Low-to-High Cable Chop
The low-to-high cable chop is a standing diagonal pull that trains your obliques to turn your torso while your hips help guide the movement.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Set the cable pulley to its lowest position.
- Stand sideways to the pulley with your feet slightly wider than hip-width.
- Grip the handle with both hands beside the hip closest to the pulley.
- Step away from the column until the cable is taut.
- Bend your knees slightly.
- Sweep the handle diagonally toward your opposite shoulder as your hips and chest turn away from the pulley.
- Return the handle along the same diagonal path to your starting hip.
Form cues
- Keep your ribs over your pelvis
- Exhale through the upward sweep
- Let your eyes follow your hands
Common mistakes
- Pulling mostly with your armsMaintain a small, consistent elbow bend so your body turn drives the handle rather than an arm curl.
- Reaching too far overheadFinish around shoulder height rather than extending the pull above your head.
- Letting the cable snap backTake about two seconds on the return instead of letting the weight stack pull you around.
Safety
Excessive weight or jerking can strain your lower back. Turning your hips while keeping your feet fixed can place twisting stress on your knees.
- Start with a light load that you can move without a sudden tug.
- Allow your feet to pivot naturally with the turn.
- End the set when fatigue makes your stance unstable.
If rotation causes back, hip, or knee pain, use a smaller pain-free range or ask a physiotherapist for guidance before adding load.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 45 sec
Use the same load and repetition count on both sides.