Half Kneeling Cable Chop.

Make every rep count.

1. 01

   Set a cable high overhead and attach a rope. Kneel half-kneeling so the leg closest to the cable is up (front foot flat) and the other knee is down.

2. 02

   Brace your core, keep your ribs stacked over your pelvis, and grip the rope with both hands about shoulder-width. Start with hands up and slightly out from the shoulder nearest the cable.

3. 03

   Exhale as you rotate your torso and pull the rope diagonally down and across your body, “chopping” toward the down-knee side.

4. 04

   Keep your shoulders down and away from your ears, and avoid leaning or arching your lower back—let the rotation come from your trunk.

5. 05

   Control the return back to the top start position, reset your posture, and repeat for reps. Switch sides and do the same on the other knee.