Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Obliques Muscle Anatomy Diagram

Split Stance Cable Lift Overview

The split stance cable lift is a variation of the low cable chop and an exercise used to target the muscles of the obliques.

The isometric split stance used during split stance cable lifts provides an additional core challenge as one must stabilize themselves in the split stance while performing the exercise.

Split Stance Cable Lift Instructions

  1. Assume a split stance position and attach a rope to a cable stack at the lowest position possible.
  2. Position the inside leg in hip extension and set up with both hands grasping the ends of the rope.
  3. Pull the rope to chest height and then press diagonally overhead.
  4. Return to the starting position, repeat for the desired number of repetitions, and then switch sides.

Split Stance Cable Lift Tips

  1. Keep the back toes tucked and ensure that your don’t hyperextend your spine as you raise the rope overhead.
  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.
  3. Set up with the inside knee down relative to the cable stack.
    • Always lift to the up leg.
  4. The rotation should be a crossbody pattern, think about moving diagonally rather than up and down.