Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Obliques Muscle Anatomy Diagram

Half Kneeling Cable Lift Overview

The half kneeling cable lift is a variation of the wood chop and an exercise used to strengthen the muscles of the abdominal complex.

In particular, the half kneeling cable lift targets the obliques.

The half kneeling cable lift trains the abs through stabilization as it fights the weight of the cable weight stack through the plane of motion.

Half Kneeling Cable Lift Instructions

  1. Assume a half kneeling position and attach a rope to a cable stack at the lowest position possible.
  2. Position the inside knee down and set up with both hands grasping the ends of the rope.
  3. Pull the rope to chest height and then press diagonally overhead.
  4. Return to the starting position, repeat for the desired number of repetitions, and then switch sides.

Half Kneeling Cable Lift Tips

  1. Keep the back toes tucked and ensure that your don’t hyperextend your spine as you raise the rope overhead.
  2. You can also utilize a bar attachment if you don’t have access to a rope but this variation with require slightly different cueing - extend the bottom elbow, then horizontally press the bar to extension with the top elbow.
  3. Keep the hips forward by maintaining tension in the glutes during the movement.
  4. The rotation should be a crossbody pattern, think about moving diagonally rather than up and down.