Resistance Band Kneeling High Low Anti Rotation Chop

Muscles worked

Setup

1. Anchor a resistance band to a high point on a power rack, well above head height.
2. Assume a half-kneeling position perpendicular to the anchor, with the outside knee (furthest from the rack) up and the inside knee down.
3. Grip the band with both hands, arms extended toward the anchor point, ensuring there is tension in the band.
4. Engage your glutes and brace your core to create a stable, upright pillar from your head to your kneeling knee.

How to do it

1. Exhale and pull the band diagonally across your body in a 'chopping' motion, moving from the high anchor toward your outside hip.
2. Keep your arms mostly straight with a slight bend in the elbows, rotating your shoulders slightly while keeping your hips locked forward.
3. Inhale and slowly reverse the movement, controlling the band's tension as you return to the high starting position over a 3-second count.
4. Complete the set on one side, then switch your kneeling stance and repeat the movement in the opposite direction.

Form checklist

• Keep your hips and pelvis facing forward; do not allow them to rotate toward the rack.
• Maintain a 'tall spine' throughout the movement, avoiding any forward rounding or side-leaning.
• Ensure the movement is driven by the torso and shoulders, not just the arms.
• Keep your shoulders depressed and away from your ears to avoid neck strain.

Pro tips

• Think about 'pushing' with the inside hand and 'pulling' with the outside hand to maximize chest and shoulder engagement.
• Pause for one second at the bottom of the chop to emphasize the peak contraction of the obliques and serratus.

Make it harder

• Transition to a tall-kneeling position (both knees down) to narrow your base of support and increase the stability demand.
• Increase the tempo of the 'chop' phase while maintaining a very slow, controlled return to the start.

Frequently asked

What muscles does the resistance band kneeling high low anti rotation chop work?

The resistance band kneeling high low anti rotation chop primarily targets the lats, obliques, and serratus anterior, and also works the abs, deltoids, erector spinae, and glutes as secondary muscles.

What equipment do you need for the resistance band kneeling high low anti rotation chop?

The resistance band kneeling high low anti rotation chop uses resistance band.

Is the resistance band kneeling high low anti rotation chop good for beginners?

The resistance band kneeling high low anti rotation chop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Cable Reverse WoodchopIntermediate · deltoids, lats, obliques, and serratus anterior
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• Ring Extended PlankAdvanced · abs, lats, obliques, pectorals, and serratus anterior
• Weighted Bag SpinIntermediate · erector spinae, lats, obliques, and serratus anterior