Kneeling Rotational Reverse Chop

Intermediate

Owen Jones

17 Sep 2024

Kneeling Rotational Reverse Chop is a great movement that engages your entire abdominal region and works for your hip and lower back.

Step 1
Attach the rope attachment to the lowest level of the cable station machine. Start by kneeling on the floor with your outer knee (the knee furthest from the weight stack) bent at a 90-degree angle. Keep that foot on the ground at all times. Extend your arms and hold the rope with an overhand grip, making sure your hands are shoulder-width apart.
Step 2
Squeeze your torso, squeeze your buttocks, and use your torso to pull the rope up and across your body over the opposite shoulder. Return to starting position.

Kneeling Rotational Reverse Chop targets Abs, Hips, Lower Back, Shoulders as seen below.

Don't overexert your lower back, but focus on keeping your spine high and straight.

Owen Jones

17 Sep 2024