Half-Kneeling Cable Lift

About This Exercise

A kneeling-stance cable drill with an active low-to-high diagonal lift through the trunk. The athlete drives the cable from a low anchor up and across the body, kneeling on one knee so leg drive is reduced and the work shifts to trunk and shoulder rotation. Distinct from Standing Cable Lift (different stance — more leg drive), Half-Kneeling Cable Chop (high-to-low direction), and Standing Cable Wood Chop (different stance + direction).

1Setup

Set a cable machine to a low anchor (about ankle height). Half-kneel with the knee closest to the cable on the floor (use a pad), the other foot flat with the knee at 90 degrees. Hold the handle with both hands at the trail-side hip. Spine tall, hips square to the front. Trunk slightly braced.

2Execution

Drive the cable up and across the body in a diagonal arc, finishing with arms extended overhead-opposite to the cable. Lead with the trunk rotation, not the arms. Pause briefly at the top, then lower with control along the same arc back to the start. Complete all reps on one side, then switch the kneeling-leg setup for the other side.

Pro Tips

• Lead with the trunk rotation; the arms follow
• Hips stay square — do not let them rotate to chase the cable
• Knee on the floor stays planted; resist the urge to push off it for extra drive
• For golfers: helps isolate trunk rotation by reducing leg drive during the lift pattern