Exos | Formerly Core Performance

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Core Knowledge


Cable Chop - 1 Arm Lateral Half Kneeling

Starting Position

  • Half kneeling position with inside leg perpendicular to cable machine, and outside hand holding the end of a rope handle


  • Rotate shoulders toward machine
  • Pull handle to chest as you rotate away from the machine, continuing the momentum by pushing the cable down and away
  • Return to start position and repeat for prescribed number of repetitions

Coaching Keys

  • Turn towards and away from the machine with each repetition
  • At the end of each rep, your chest should be up, your shoulder blades back and down and your tummy tight
  • Initiate the movement with your hips rotating away from the machine

You Should Feel It

  • Working the shoulders, triceps, hips, and abdominals

Tags: Cable Machine, Stability, Shoulder, Abs, Triceps, Rotational Movement, Strength