High-cable rotational chop (woodchopper)

Abs

• Target muscles: abs, obliques, shoulders
• Equipment: gym machine
• Level: intermediate

How to do it

1. Attach a rope to the high pulley and stand sideways to the machine, feet wider than shoulder-width.
2. Grip the rope with both hands and pull it to the shoulder closer to the machine, elbows bent.
3. Brace your core and, rotating your torso, pull the rope down and diagonally across your body.
4. Leaning forward, bring your hands toward the knee of your far leg, letting your torso and hips rotate with your arms.
5. Return under control to the starting position, straightening your torso and bringing the rope back to your shoulder.
6. Complete the desired number of reps, then switch sides.

Swap it for

• Russian twist
• Standing cable torso rotation
• Cable seated twist
• Crab Crunch with Toe Touch
• Standing cable crossover chop (low-to-high)
• Advanced kettlebell windmill

Harder

• Stability ball cable Russian twist (bridge)
• Advanced kettlebell windmill
• kettlebell windmill
• Double kettlebell windmill

Easier

• Seated Band Pallof Press
• Standing barbell twist