Reviewed July 2026
Cable Lift (Half-Kneeling)
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Primary
Functional
Secondary
Obliques, Core, Shoulders
Equipment
Cable
Difficulty
Intermediate
Type
Rotation
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MySetPlan shows you when to use Cable Lift (Half-Kneeling), how many sets and reps to do, what to pair it with, and how to progress next week.
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Written byMySetPlan Training Team
Exercise guidance based on established strength-training principles and practical programming.
The half-kneeling cable lift is the counterpart to the chop, training the rotational power pattern by pulling a cable from low to high across your body. This movement is essential for complete rotational strength development.
When to use it
Use for rotational power and core stability.
Who it's for
Intermediate athletes wanting core work.
Coaching Note
The lift goes low to high, the opposite of the chop. Keep your hips stable and square while rotating through your thoracic spine. Squeeze the glute of your down knee to anchor your lower body. Control both the lifting and lowering phases.
What muscles does the Cable Lift (Half-Kneeling) work?
See where Cable Lift (Half-Kneeling) fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Step-by-step: Cable Lift (Half-Kneeling)
- 1
Set cable low, kneel sideways with inside knee down.
- 2
Hold rope or handle with both hands.
- 3
Pull cable up and across body in a lifting motion.
- 4
Rotate through thoracic spine, not hips.
- 5
Return with control and repeat.
What are the best tips for the Cable Lift (Half-Kneeling)?
The lift goes low to high.
Keep hips square throughout.
Squeeze glute of down knee.
Control the return phase.
When to Use the Cable Lift (Half-Kneeling)
Use paired with cable chops for complete rotational training. The lift trains the pattern used in uppercut punches and many athletic movements. Program 3-4 sets of 10-12 reps per side with 45-60 seconds rest.
Mistakes to watch for on the Cable Lift (Half-Kneeling)
Rotating hips with torso.
Losing hip position during the Cable Lift (Half-Kneeling) changes the loading pattern and can reduce the intended work for your Obliques. Keep your hips aligned with the setup cues and move only through the range you can control.
Using arms without core.
Losing your brace during the Cable Lift (Half-Kneeling) can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Going too fast which reduces muscle tension and control.
Rushing through the Cable Lift (Half-Kneeling) makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
Losing hip stability.
Losing hip position during the Cable Lift (Half-Kneeling) changes the loading pattern and can reduce the intended work for your Obliques. Keep your hips aligned with the setup cues and move only through the range you can control.
Who should do the Cable Lift (Half-Kneeling)?
Intermediate athletes wanting core work.
How to Program the Cable Lift (Half-Kneeling)
Strength6-8 reps per side
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth10-12 reps per side
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps per side
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps per side. Rest 45-60 seconds.
Where Cable Lift (Half-Kneeling) fits in your workout
MySetPlan places Cable Lift (Half-Kneeling) inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Cable Lift (Half-Kneeling)3 × 12
- Accessory Movement3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Cable Lift (Half-Kneeling)?
Cable Chop (Half-Kneeling)
FunctionalCableIntermediate
Landmine Rotation (Half-Kneeling)
FunctionalLandmineIntermediate
Medicine Ball Slam
PlyometricsMedicine BallBeginner
Other Variations
- Standing Cable Lift
- Tall-Kneeling Lift
- Half-Kneeling Chop
- Lift to Press
Preview a plan with Cable Lift (Half-Kneeling) in it
MySetPlan picks the right exercises for your goals — like the Cable Lift (Half-Kneeling) — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Pad knee if needed.
- Keep hips stable.
- Control the movement.