equipment

Cable

sets

3

reps

10-12 per side

rest

45-60 sec

1. Set a pulley to a high position and attach a single handle.
2. Stand side-on to the machine with your feet shoulder width apart.
3. Take the handle in both hands with your arms extended toward the pulley.
4. Set a soft bend in your knees.
5. Brace your midsection and set your shoulders down.

1. Pull the handle down and across your body toward your opposite hip.
2. Rotate through your torso, letting your back foot pivot.
3. Keep your arms mostly straight so the trunk does the work.
4. Finish with the handle beside your opposite hip.
5. Return along the same path under control, then repeat before switching sides.

Exhale as you chop down and across, inhale as you return to the start.

• Rotate through the whole torso rather than just swinging the arms.
• Let your back foot pivot so the hips can follow.
• Keep your arms long and mostly straight.
• Control the return rather than letting the cable snap you back.
• Match reps and weight on both sides.

• Pulling with the arms while the torso stays still.
• Keeping the back foot planted so the hips cannot rotate.
• Rounding the back through the chop.
• Going too heavy and losing control of the return.
• Bending the elbows and turning it into a pulldown.

From the handle high on one side to low beside the opposite hip. The range should come from trunk rotation, not from arm movement.