Kneeling Stability Reverse Chop

The kneeling stability reverse chop is a dynamic exercise that targets your entire core region while working in conjunction with your hips and lower back. The reverse chop works from a low to high range of motion, which builds functional core strength that trains your core to stabilize your entire body in all directions of movement.


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    Clip a rope attachment to the lowest level on an adjustable cable machine. With your working side facing the weight stack, kneel on the floor with both knees. Grab the rope with an overhand grip, your arms straight and your hands shoulder-width apart.
  2. Kneeling Stability Reverse Chop
    Bracing your core and squeezing your glutes, pull the rope up and across your body toward your opposite shoulder. Return to the starting position and repeat before switching to the other side.

Trainer’s Tips

  • Avoid rotating your torso during the movement.
  • Maintain a slight bend in the elbows.
  • Keep your back erect throughout the entire exercise.