Set a cable machine to the highest pulley position and attach a single handle.
Stand sideways to the machine with feet shoulder-width apart, grasping the handle with both hands.
With arms nearly straight, pull the handle diagonally across your body from high to low, rotating your torso.
Pivot on your back foot and rotate your hips as you chop downward toward the opposite knee.
Control the return by slowly allowing the cable to pull your arms back to the starting position.
Complete all reps on one side before switching to the other side.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15 reps per side | Strength, high intensity/volume |