High Woodchopper

Start: attach a rope handle to the high cable. Grab the rope with a hand-over-hand grip, and stand sideways, about 3 feet from the weight stack. Hold the rope over your inside shoulder, as if it were an ax you were about to swing.

Finish: Bend and twist at the waist, bringing your hands down and across your torso so they end up on the far side of your outside calf. Let your feet pivot slightly with the movement, to protect your knees. Pause at the bottom, then slowly straighten back to the starting position. Finish the reps on that side, then repeat, with your opposite side toward the weight stack. 

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