Half Kneeling Cable Chop

By: Colin Walsh NSCA-CPT

Muscle Groups: Core, Arms

Importance: This movement will help develop core strength and stability as well as work your arms.

Proper Form:

  1. Start with the cable in a high position with the rope attachment.

  2. Kneeling on one knee, position yourself adjacent to the cable machine.

  3. Grasping the attachment with both hands, look at the cable.

  4. Bring cable down to chest level, and then press away.

  5. Repeat!


  • Keep your body straight throughout the whole movement (don’t move hips)

  • Make sure to actively pause when the attachment gets to your chest.

Sample Workout:

  1. 10 Right Half Kneeling Cable Chop

  2. 10 Left Half Kneeling Cable Chop

  3. 20 Plank Jacks

Repeat 3 times