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


Obliques Muscle Anatomy Diagram

Tall Kneeling Cable Chop Overview

The tall kneeling cable chop is a variation of the wood chop and an exercise used to target the muscles of the abdominals. Primarily, the tall kneeling cable chop targets the muscles of the obliques.

Tall kneeling variations of standing exercises, such as the tall kneeling cable chop, can be used as a way to progress to the standing variation by helping you develop the prerequisite core stability needed for standing variations.

Tall Kneeling Cable Chop Instructions

  1. Assume a tall 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.

Tall 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 will require slightly different cueing - extend the bottom elbow, then horizontally press the bar to extension with the top elbow as you rotate.
  3. Keep the hips forward by maintaining tension in the glutes during the movement.
  4. The rotation should be a crossbody pattern, think about moving diagonally rather than up and down.