Standing Cable Abdominal Chop: Transverse Plane
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Core Training
Functional Strength
Rotational Movement
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Cable Stack Machine
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Intermediate
Overview
The Standing Cable Abdominal Chop in the transverse plane is a powerful movement for training rotational core control. This exercise emphasizes trunk stability and rotation through the ribcage, making it essential for athletes and anyone looking to improve movement efficiency and spine health.
Muscles Worked
PRIMARY:
External obliques
Internal obliques
Rectus abdominis
SECONDARY:
Transverse abdominis
Erector spinae
Latissimus dorsi
Gluteus medius and minimus (stabilization)
STEP-BY-STEP INSTRUCTIONS
Attach a single handle to a cable machine set just above hip height.
Stand with feet hip-width apart, perpendicular to the machine, and grasp the handle with both hands.
Begin with arms extended in front of the cable attachment side.
Rotate your torso and pull the handle across your body, finishing near the opposite hip.
Keep arms long and core braced. Rotate through your upper body, not your hips.
Return slowly to the start position with control.
Complete all reps on one side, then switch.
Benefits
Improves rotational power and core control
Strengthens the obliques and trunk stabilizers
Reinforces spinal integrity under load
Enhances athletic performance in rotational sports and activities
COACHING CUES
Lead with your ribs, not your arms
Brace your core and rotate. Do not twist through the low back
Keep your feet planted and hips stable
Exhale as you chop, inhale on the return
Notes
The Standing Cable Abdominal Chop in the Transverse Plane is a go-to core movement for developing rotational strength and control. It's effective for building resilience through the trunk and improving sport-specific performance, especially in movements involving turns, pivots, and directional changes.