Smart Workout Diary

Cable Upward Chop

The cable upward chop is a standing rotational cable exercise that pulls the handle diagonally from a low position toward the opposite shoulder. It primarily trains the obliques and abdominal muscles while involving the shoulders, hips, and legs for controlled force transfer. It supports core strength, rotational control, and athletic movement coordination.

Demonstration

Cable Upward Chop — demonstration 1
Cable Upward Chop — demonstration 2

Instructions

  1. Set a cable pulley to its lowest position and attach a single handle. Choose a light load that allows smooth rotation.
  2. Stand side-on to the machine with feet about shoulder-width apart. Hold the handle with both hands near the outside low hip, arms softly bent.
  3. Brace your abdomen and pull the handle diagonally upward across your body toward the opposite shoulder, turning through the hips and upper torso.
  4. Keep your chest tall, knees softly bent, and arms acting mainly as a connection to the handle rather than pulling alone.
  5. Pause briefly at the top, then slowly return the handle to the low starting position. Complete all repetitions, then repeat on the other side.
Muscle Group
Obliques
Other Muscle Groups
Shoulders, Glutes
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Control the return: do not let the cable pull you back to the stack.
  2. Rotate as one coordinated motion through the hips and torso; avoid twisting only the low back.
  3. Use a load that lets you keep both feet planted and your balance steady.
Exercise library