Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Obliques Muscle Anatomy Diagram

Half Kneeling Cable Chop Overview

The half kneeling cable chop is a variation of the wood chop and an exercise used to strengthen the muscles of the abdominal complex.

In particular, the half kneeling cable chop targets the obliques.

The half kneeling cable chop trains the abs through stabilization as it fights the weight of the cable weight stack through the plane of motion.

Half Kneeling Cable Chop Instructions

  1. Assume a half kneeling position and attach a rope to a cable stack overhead.
  2. Position the inside knee up and set up with both hands grasping the rope at roughly shoulder width apart.
  3. Exhale, rotate the rope across your body, and chop to the down knee.
  4. Return to the starting position, repeat for the desired number of repetitions, and then switch sides.

Half Kneeling Cable Chop Tips

  1. Crunch slightly and ensure that you exhale as you rotate.
  2. You can also utilize a bar attachment if you don’t have access to a rope but this variation with require slightly different cueing - extend the bottom elbow, then horizontally press the bar to extension with the top elbow as you rotate.
  3. Setup with the inside knee up relative to the cable stack.
    • Always chop to the down leg.
  4. The rotation should be a crossbody pattern, think about moving diagonally rather than up and down.