Many lifters, trainers, and coaches aren't fully aware of how effective cable chops, cable lifts, and Pallof presses are. They glance at them and write them off as sissy movements. Don't make this mistake. Give them a try and I guarantee you'll love them.

You can use a rope but I prefer the Gray Cook bar. The long lever involved in the Gray Cook bar makes the exercise incredibly effective. You have to experience it to really appreciate it.