Core · Resistance Band
Resistance Band Wide Stance Anti Rotation Chop
How to do the resistance band wide stance anti rotation chop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor a resistance band at about chest height and stand side-on to it with a wide stance, holding the band with both hands and arms extended in front of your chest. Resist the band's pull as you hold your torso square, then move your arms across your body in a controlled chop without letting your trunk rotate. Return slowly and keep your hips and shoulders facing forward the whole time.
- 1Feel your obliques and deep core bracing against the band's pull
- 2Keep your hips and shoulders square as your arms move
- 3Stay grounded through a wide, stable base
Common mistakes
- Don't let the band rotate your torso toward the anchor
- Don't bend at your lower back to move the band
- Don't rush the chop or let your arms snap back
Muscles worked
The resistance band wide stance anti rotation chop mainly works the obliques and lower abs, with the upper abs assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
Kovo programs the resistance band wide stance 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.