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 Lift Overview

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

Tall kneeling variations of standing exercises, such as the tall kneeling cable lift, 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 Lift Instructions

  1. Assume a tall kneeling position and attach a rope to a cable stack at the lowest possible position.
  2. Position the inside knee down 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.

Tall Kneeling 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 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.