How to Do the Cable Woodchopper
The cable woodchopper uses a cable to chop diagonally across your body, training your obliques and abs to rotate and transfer force. It is a useful add-on for lifters and athletes who need rotational power for sports like golf, baseball and tennis. Beginners can learn it with light weight.
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Muscles worked
Primary
- Obliques
- Abs
Secondary
- Shoulders
How to do the Cable Woodchopper
- 1
Set a cable to a high position and attach a handle or rope.
- 2
Stand sideways to the machine with your feet wider than your hips.
- 3
Grab the handle with both hands above your shoulder on the cable side.
- 4
Brace your abs and rotate your torso as you pull the handle diagonally down across your body.
- 5
Pivot your back foot and let your arms follow your torso.
- 6
Finish with your hands outside your opposite knee.
- 7
Return slowly to the start, then switch sides.
Form cues to remember
- Rotate through the hips and torso
- Arms stay long and guide the cable
- Pivot the back foot
- Return slowly, resist the pull
Cable Woodchopper video tutorial
Common mistakes
Pulling with the arms only
Initiate the move by rotating your torso and hips.
Using too much weight
Choose a load you can rotate smoothly with control.
Rounding the back
Keep your chest up and spine neutral.
Rushing the return
Resist the cable on the way back.
Sets and reps
| Endurance | 3 sets of 10–15 reps per side, 45 sec rest |
|---|---|
| Strength | 3 sets of 8–10 reps per side, 60 sec rest |
Use a weight you can control and rotate through your hips; forcing rotation through your lower back is a common way to strain it.
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Cable Woodchopper FAQ
What muscles does the cable woodchopper work?
The obliques and abs do the rotating, while your shoulders and hips help drive the movement. It is a full-body rotational exercise.
Woodchopper vs Pallof press?
The woodchopper trains rotation, while the Pallof press trains resisting rotation. Many programs use both.
Should I do the cable woodchopper high-to-low or low-to-high?
Both work. High-to-low is the classic chop, while low-to-high mimics a throw or swing; try each and treat it as a different exercise.
