Band Half Kneeling Chop
Perform the Band Half Kneeling Chop to engage your core and improve rotational strength.
- Kneel on one knee with the opposite foot planted in front of you.
- Anchor a resistance band at shoulder height on the side of your kneeling leg.
- Grip the band with both hands and pull it across your body, rotating your torso.
- Return to the starting position and repeat for the desired number of repetitions.
How to perform the Band Half Kneeling Chop
- Set up. Set up in a stable, balanced starting position appropriate for the Band Half Kneeling Chop using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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