Band High-to-Low Chop
A diagonal band pull from high to low while the trunk stays facing forward.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Anti rotation
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Unilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a resistance band above shoulder height to a fixed bar or post.
- Stand side-on to the anchor and hold the band in both hands near the shoulder closest to it.
Do the rep
- Brace the trunk and draw the hands diagonally down toward the opposite hip.
- Keep the chest and pelvis facing forward, then return the hands slowly.
- Complete the reps, then turn to train the other side.
What counts as a rep
One rep draws the hands from the high start toward the opposite hip and returns without turning the trunk; count each side.
One rep draws the hands from the high start toward the opposite hip and returns without turning the trunk; count each side.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Move the arms while the trunk stays still.
- Use a stronger band when the reps get easy.
Common mistakes
Turning with the band
What you seeThe chest rotates toward the anchor on the return.
FixReduce band tension and keep the chest facing forward.
Resisting the turn preserves the anti-rotation task.
Stop the set if
- Stop if you feel sharp pain.
- End the set if the band pulls you out of position.
General educational content, not individual coaching or medical advice.
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