Exos | Formerly Core Performance

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Core Knowledge


Stability Chop - Standing


  • Attach a rope handle to a high cable pulley. Holding the rope with both hands, stand with your side to the machine, feet slightly wider than shoulder-width apart.
  • Rotate your hips, shoulders, and arms toward the machine.
  • In one continuous motion, pull the handles toward your chest, rotate away from the machine, and push the rope down and away.
  • Reverse the movement to return to the starting position.
  • Complete the set on one side before repeating on the other side.

Coaching Tip

  • Turn your hips toward and away from the machine with each repetition.

Feel It

  • Working your shoulders, triceps, hips, and torso.

Tags: Arms, Torso, Rotational Movement, Strength, Cable Machine