2. Start Phase
Elbow
● Left elbow should be slightly flexed
● Right elbow should be almost completely extended
Shoulder
● Left arm is across the chest
● Right arm is extended to the side of the body
Shoulder Blade
● Right shoulder blade rotates upwards
● Left shoulder blade pushes forward and across chest
3. Agonists
Elbow Extensors (Left Arm) - triceps brachii
Elbow Flexors (Right Arm) - biceps brachii
Shoulder Abductors (Left)- Rotator cuff muscles
Shoulder Adductors (Right)- Pec major and latissimus dorsi
Shoulder Girdle Upward Rotators- Upper fibers of the traps
Shoulder Girdle Protractors- Muscles around the shoulder blade (serratus
anterior)
4. Additional Helping Muscles
Elbow Extension
● Extensor Digitorum
Elbow Flexion
● Brachioradialis
● Muscles from the medial elbow
Shoulder Abduction
● Lats
Shoulder Adduction
● Coracobrachialis
● Anterior fibers of the deltoid
Shoulder Blade Upward Rotation
● Middle and lower fibers of the traps
5. Swing Phase
Elbow Joint
● Left elbow is slightly extending and moving down
● Right elbow is flexing and moving down
Shoulder Joint
● Left shoulder is moving away from the body
● Right shoulder is moving across the chest
Back
● Rotation to the left
6. Agonists
Elbow Extensors (Left)- triceps
Elbow Flexors (Right)-biceps
Shoulder Abductors (Left)-supraspinatus, infraspinatus teres minor, and deltoid
Shoulder Adductors (Right)-Pec major, and lats
Left rotation of the back-Internal and external abs
7. Additional helping muscles
Elbow Extension
● Extensor Digitorum
Elbow Flexion
● Brachioradialis
● Muscles from the medial elbow
Shoulder Abduction
● Lats
Shoulder Adduction
● Coracobrachialis
● Anterior fibers of the deltoid
Left Trunk Rotation
● Posterior muscles of the spine
8. End Phase
Elbow Joint
● Left elbow is even more extended
● Right elbow is at the same angle as beginning phase
Shoulder Joint
● Left shoulder is moved down and away from the body
● Right shoulder is completely across the chest
Back
● Back is rotated to the left
9. Agonists
Elbow Extensors (Left)- triceps
Elbow Flexors (Right)-biceps
Shoulder Abductors (Left)-supraspinatus, infraspinatus teres minor, and deltoid
Shoulder Adductors (Right)-Pec major, and lats
Left rotation of the back-Internal and external abs
10. Additional helping muscles
Elbow Extension
● Extensor Digitorum
Elbow Flexion
● Brachioradialis
● Muscles from the medial elbow
Shoulder Abduction
● Lats
Shoulder Adduction
● Coracobrachialis
● Anterior fibers of the deltoid
Left Trunk Rotation
● Posterior muscles of the spine
11. Improper Technique
The arms are close and tight towards the body at the beginning phase.
During the exercise, the arms remain close to the body with only the shoulders moving.
In the end phase, arms remain tight and close to the body.
This would cause strain in the infraspinatus, teres minor and the subscapularis muscles of the
shoulder blade.
Infraspinatus Teres Minor Subscapularis
(B. Johnson, Personal Communication, April 4th, 2018).
15. References
(B. Johnson, Personal Communication, April 4th, 2018).
Floyd, R. T., and Clem W. Thompson. Manual of Structural Kinesiology. McGraw-Hill Education, 2018.
Half-Kneeling Rotational Chop. (n.d.). Retrieved April 06, 2018, from
https://www.muscleandfitness.com/workouts/abs-and-
core-exercises/videos/half-kneeling-rotational-chop
Improve in Slow Motion | Hudl Technique. (n.d.). Retrieved April 05, 2018, from https://hudl.com/products/technique
Kneeling Rotational Chop. (n.d.). Retrieved April 06, 2018, from
https://www.msn.com/en-
us/health/exercise/strength/kneeling-rotational-chop/ss-BBtOf4C
Rosengart, M. (2017, November 28). Chop and Lift Progressions for Stability and Integration. Retrieved April 06, 2018, from
https://www.prehabexercises.com/chop-and-lift-progression/
Sugar, J. (2017, November 07). These Are the 50 Most Effective Dumbbell Exercises (Plus 3 Video Workouts). Retrieved
April 06, 2018, from https://www.popsugar.co.uk/fitness/Dumbbell-Exercises-44226760
