Exercises / Cable Woodchop

Cable Woodchop

Also known as: Cable wood chop, Cable chop, High-to-low woodchop, Rotational chop

A high-to-low cable chop. The ribcage turns the handle across the body toward the opposite hip.

Primary muscles
Core (obliques)
Secondary muscles
Shoulders, Glutes (gluteus maximus)
Equipment
Cable (high or mid pulley, handle)
Pattern
Core
Difficulty
Intermediate
Line diagram of a Cable Woodchop.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Cues

  1. Set a cable high (or mid) and stand side-on to the stack, feet about shoulder-width.
  2. Take the handle with both hands outside the far shoulder, arms long.
  3. Chop across the body toward the opposite hip by turning the ribcage, not by crunching the spine.
  4. Let the back foot pivot; the hips turn, the arms stay roughly straight.
  5. Return under control to the high position; do not let the stack yank you around.

Common mistakes

  • Turning it into a crunch by rounding the spine instead of rotating.
  • Bending the elbows so it becomes a pulldown.
  • Planting both feet so hard that the hips never turn.

Safety

  • Turn the ribs, do not crunch the spine. Use a load you can stop at both ends.