Exos | Formerly Core Performance

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Core Knowledge


Cable Chop - Stability Ball

Starting Position

  • Sitting on a physioball, holding rope handle with both hands from high cable position, with hips perpendicular to the machine


  • Rotate shoulders toward cable machine
  • Pull handle to chest as you rotate away from the machine, continuing the momentum by pushing the rope down and away
  • Complete the set on one side before repeating in the opposite direction.

Coaching Keys

  • Turn toward 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 stomach tight
  • As the weight increases over time, your hips will become more involved with the movement, turning away from the machine as you pull

You Should Feel It

  • Working the shoulders, triceps and abdominals

Tags: Shoulder, Power, Triceps, Physioball, Strength, Cable Machine