Intermediate
Standing Rotational Chop
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Standing Rotational Chop helps keep your core strong and stable and improves the spine's flexibility. This exercise is also suitable for the shoulder region.
Exercise Instructions
-
Step 1
Stand with one side of the adjustable wire rope machine and the rope attachment tucked into the rope clasp at one end. Grasp one end of the rope in each hand using an overhand grip with your bottom hand and an underhand grip with your top hand. Start with your upper arm fully extended. -
Step 2
Pull the rope diagonally across the body until the lower arm is fully extended at hip height, away from the body. Return to starting position.
Muscle Groups
Standing Rotational Chop targets Biceps, Delts, Obliques, Shoulders, Triceps as seen below.
Exercise Tips
- Do not swing or pull the rope. Instead, do smooth, clean reps.
- Use your hips to improve the movement.
- Maintain a firm position throughout the movement.
Kneeling Rotational Chop
Intermediate
Standing Side Crunch
Beginner
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