Narrow Stance Cable Abdominal Chop: Transverse Plane
-
Core Training
Functional Strength
Rotational Training
-
Cable Stack Machine
-
Intermediate
Overview
The Narrow Stance Cable Abdominal Chop in the transverse plane develops rotational core strength and dynamic trunk control. Executed in a tall, narrow-footed posture, this movement targets the obliques while demanding stability through the spine, hips, and lower body. It’s a powerful tool for athletes and those training for real-world movement efficiency.
Muscles Worked
PRIMARY:
External obliques
Internal obliques
SECONDARY:
Rectus abdominis
Transverse abdominis
Erector spinae
Gluteus medius and minimus (stabilization)
Quadratus lumborum
STEP-BY-STEP INSTRUCTIONS
Adjust a cable machine to shoulder height and attach a single handle.
Stand tall in a narrow stance with your side facing the machine.
Hold the handle with both hands, arms extended in front of your chest.
Rotate your upper body across the midline, drawing the handle to the opposite hip.
Keep arms straight and torso upright to avoid rotating through the hips or knees.
Pause briefly at the end of the motion, then slowly return to the starting position.
Repeat for all reps before switching sides.
Benefits
Improves rotational strength and power
Enhances balance and postural stability
Strengthens deep core musculature, reducing injury risk
Reinforces functional movement patterns used in sports and daily life
COACHING CUES
Rotate through your ribs, not your arms
Stay tall-don’t lean or twist from your hips
Exhale on the chop, inhale to reset
Brace through your feet and core to resist wobble
Notes
The Narrow Stance Cable Abdominal Chop in the Transverse Plane targets the rotational capacity of the core while improving dynamic balance. It’s excellent for building athletic durability, coordination, and anti-rotational stability that translates into sport and life.