Standing Cable Abdominal Chop: Frontal Plane
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Core Training
Functional Strength
Frontal Plane Movement
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Cable Stack Machine
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Intermediate
Overview
The Standing Cable Abdominal Chop in the frontal plane strengthens the lateral core and challenges stability as you move the load downward across your body. This variation emphasizes control through the sides of the trunk and hips, making it a functional tool for improving lateral force transfer and core engagement during upright movement patterns.
Muscles Worked
PRIMARY:
External obliques
Internal obliques
Rectus abdominis
SECONDARY:
Transverse abdominis
Quadratus lumborum
Latissimus dorsi
Gluteus medius and minimus (stabilization)
STEP-BY-STEP INSTRUCTIONS
Set the cable stack to a high pulley position and attach a single handle.
Stand with your feet hip-width apart, side facing the cable machine.
Grab the handle with both hands, arms extended overhead at a diagonal across your body.
Brace your core and pull the cable handle downward and across your body in a diagonal path, ending near your opposite hip or thigh.
Keep your arms straight throughout the movement.
Return slowly to the starting position with control.
Perform all reps on one side, then switch.
Benefits
Trains lateral core strength and frontal plane control
Enhances postural and pelvic stability under load
Improves functional movement capacity for daily and athletic tasks
Encourages active lengthening and shortening of trunk stabilizers
COACHING CUES
Chop down and across. Stay tall and controlled
Keep the arms long, and initiate the movement from your core
Avoid leaning and resist the pull of the weight
Exhale through the chop, inhale on the return
Notes
The Standing Cable Abdominal Chop in the Frontal Plane targets the core musculature responsible for lateral flexion and stability. It enhances control through the sides of the body and reinforces frontal plane mechanics essential for athleticism, injury prevention, and functional movement.