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Exercise handout — move better, feel better.
Cable Chop - High to Low
Pull a cable from high to low diagonally across your body. Builds rotational core strength with controlled movement.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
No equipment? Try: Resistance band anchored high
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 seconds down, 2 seconds up
Tempo
Step-by-Step Guide
Set up
- Set cable at high setting (above head)
- Stand side-on to the cable machine
- Feet about shoulder-width, slight bend in knees
- Grip handle with both hands, arms mostly straight
Step 1 of 6
Rotate your torso away from cable
Step 2 of 6
Pull handle diagonally down across body
Step 3 of 6
End with hands outside opposite hip
Step 4 of 6
Keep arms fairly straight (core does the work)
Step 5 of 6
Control the return to start position
Step 6 of 6
Complete all reps then switch sides
Breathing
- Exhale during the chop
- Inhale during the return
Form Cues
- Rotate from your core
- Arms are just along for the ride
- Stay tall, don't lean
- Control the weight up and down
Common Mistakes to Avoid
- Using arms instead of core
- Moving too fast
- Leaning away from cable
- Feet pivoting too much
Safety Information
Use controlled movement. Stop if back pain occurs.
Progressions
Increase weight, half-kneeling position
Regressions
Lighter weight, tall kneeling position
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.