High-to-Low Cable Chop

Exercise Overview

The high-to-low cable chop is a dynamic rotational trunk exercise in which resistance is moved diagonally from a high position across the body toward a lower position.

Clinical Purpose

Used to develop rotational trunk strength, coordinated movement through the hips and torso, and the ability to transfer force through a diagonal multiplanar movement pattern.

Primary Muscles

Obliques, abdominal musculature, and other trunk stabilizers.

The gluteal musculature, shoulders, and upper extremities also contribute to coordinated force production through the kinetic chain.

How to Perform

Stand beside a cable machine with the attachment positioned above shoulder height.

Grasp the handle with both hands and establish a stable athletic stance.

Begin with the hands elevated toward the side closest to the cable.

Rotate through the hips and trunk while moving the cable diagonally downward and across the body toward the opposite hip.

Finish the movement under control, then slowly return to the starting position.

Repeat for the prescribed repetitions before switching sides.

Coaching Cues

• Move through the hips and trunk together.
• Keep the feet connected to the floor.
• Rotate rather than pulling only with the arms.
• Move the cable diagonally across the body.
• Maintain control through the pelvis.
• Keep the ribs controlled.
• Control the cable during the return.

Common Errors

• Performing the movement primarily with the arms.
• Excessive lumbar flexion or extension.
• Losing pelvic control.
• Moving too quickly to control rotation.
• Allowing the cable to pull the body back toward the starting position.
• Using excessive resistance.
• Keeping the hips completely rigid while generating all rotation through the spine.

Common Clinical Uses

Rotational trunk strengthening, athletic preparation, kinetic-chain training, rehabilitation progression, and preparation for sports requiring diagonal or rotational force transfer.

Programming

2–4 sets of 6–12 repetitions per side.

Cable resistance, range of motion, speed, and stance can be modified based on the athlete’s strength, control, and training objective.

Regression

Decrease cable resistance, reduce the amount of rotation, shorten the diagonal movement, or use a more stable stance.

Progression

Increase resistance, increase movement velocity, use a narrower or split stance, add more lower-extremity contribution, or progress toward sport-specific rotational patterns.

Equipment Needed

Cable machine

Rehab Phase

Mid

PRO+ Clinical Pearl

A cable chop should represent coordinated force transfer, not just an upper-extremity pulling exercise. Watch how the hips, pelvis, trunk, and arms contribute to the movement. If the athlete generates nearly all of the motion through the arms or lumbar spine, decrease the load and restore coordinated rotation.