Standing Rotational Chop

The standing rotational chop increases rotary core strength and stability while also working the biceps, triceps, and the deltoids.


  1. 288_A
    Stand with one side to an adjustable cable machine and a rope attachment pulled through the cable clasp to one end. Hold one end of the rope in each hand, using an overhand grip with your bottom hand and an underhand grip with top hand. Begin with your top arm fully extended.
  2. Standing Rotational Chop
    Pull the rope diagonally across your body until your bottom arm is fully extended at hip height away from your body. Return to starting position.

Trainer’s Tips

  • Don't swing or jerk the rope. Instead, perform smooth, clean repetitions.
  • Use the hips to help power the movement.
  • Keep a firm footing throughout the movement.