The standing rotational chop increases rotary core strength and stability while also working the biceps, triceps, and the deltoids.
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.
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.
Don't swing or jerk the rope. Instead, perform smooth, clean repetitions.