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Exercise handout — move better, feel better.
Cable Lift - Low to High
The opposite of the chop - pull a cable from low to high across your body. Builds upward rotational power.
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 low
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 seconds up, 2 seconds down
Tempo
Step-by-Step Guide
Set up
- Set cable at lowest setting
- Stand side-on to the cable machine
- Feet about shoulder-width, slight knee bend
- Grip handle with both hands, near opposite hip
Step 1 of 6
Start with hands near outside of low hip
Step 2 of 6
Rotate and lift handle diagonally upward
Step 3 of 6
Finish with hands above opposite shoulder
Step 4 of 6
Keep arms fairly straight throughout
Step 5 of 6
Control the return to start
Step 6 of 6
Complete all reps then switch sides
Breathing
- Exhale during the lift
- Inhale during the return
Form Cues
- Lead with your hips and core
- Arms stay straight but relaxed
- Stand tall at the finish
- Control both phases
Common Mistakes to Avoid
- Using arms instead of core
- Arching back at top
- Moving too fast
- Not getting full rotation
Safety Information
Keep core braced at top. Don't hyperextend back.
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.