Standing Split Rotational Reverse Chop

The standing split rotational reverse chop is a dynamic exercise that increases rotational strength while targeting your obliques, lower back, and hip muscles.


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    Clip a rope attachment to the low setting of an adjustable cable machine. Assume a split stance next to the machine with your inner leg behind the other. Grab the rope with both hands, the inner arm fully extended and the other arm on the opposite end of the rope.
  2. Standing Split Rotational Reverse Chop
    Brace your core and rotate the rope up and across your body. Keep your arms straight while rotating your head to focus on your top hand. Pause, then return the rope to the starting position.

Trainer’s Tips

  • Move the shoulders and torso as a single unit.
  • Do not use momentum to help overcome the resistance.
  • Keep your feet firmly planted on the ground.