Core · Cable
Cable Kneeling High Low Anti Rotation Chop
How to do the cable kneeling high low anti rotation chop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Set a cable pulley high and kneel side-on to the machine with both hands gripping a single handle. Pull the handle down and across your body from high to low, keeping your arms long and resisting the urge to rotate your torso toward the stack. Move slowly under control, then return. Complete all reps, then switch sides.
- 1Brace your core hard to resist the cable twisting you toward the stack
- 2Feel your obliques control the diagonal path down and across
- 3Keep your hips and shoulders square while the arms travel
Common mistakes
- Do not let your torso rotate toward the pulley
- Do not yank the handle with your arms; lead from the trunk
- Do not let your lower back arch or round under the load
Muscles worked
The cable kneeling high low anti rotation chop mainly works the obliques and lower abs, with the lats, upper abs, forearms, lower back, and glutes assisting.
- ObliquesPrimary
- Lower AbsPrimary
- LatsSupport
- Upper AbsSupport
- ForearmsSupport
- Lower BackSupport
- GlutesSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the cable kneeling high low anti rotation chop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.