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Cable Woodchopper

In the cable woodchopper you pull the handle diagonally from high to low while rotating your torso, like chopping wood. It works the obliques and abs and builds the rotational strength used in many sports. It suits every level.

Main muscle: Obliques · Helping: Abs · Equipment: Cable

How to do it

1. Set the pulley high and stand side-on to the machine, feet wider than your shoulders
2. Hold the handle with both hands above your near shoulder, arms almost straight
3. Pull diagonally down toward your far knee, rotating through your torso and hips
4. Return slowly along the same path, then switch sides

Common mistakes

• Pulling only with your arms without rotating your torso
• Twisting only through your lower back with your hips and legs locked
• Fast, jerky reps with heavy weight

More tips

• Breathe out as you pull down and return slowly
• You can reverse it: set the pulley low and pull up
• Let your back foot pivot with the movement so the rotation comes from your hips and torso together

Sets and reps

3–4 sets × 6–10 reps with about 2 minutes rest; start with a light warm-up set. Add weight or reps little by little once you can finish every set with clean form, and log your numbers to track your progress.

Questions

What muscles does the Cable Woodchopper work?

Mainly the obliques, with help from the abs.

Is the Cable Woodchopper a compound or an isolation exercise?

Compound: it works several joints and muscles together. Do it early in your workout while you're fresh.

What do I need for the Cable Woodchopper?

A cable machine. Set the pulley height and attach the right handle before you start.

Is it good for beginners?

Yes. Start with a light weight until the movement feels right, then add weight little by little.

What can I do instead?

Try the Side Plank or the Russian Twist; they also work the obliques.

More exercises for the obliques

• Side Plank
• Russian Twist
• Bicycle Crunch

Log this exercise in OSRHQ GYM