Cable Woodchop

HOW TO DO IT

1. 1Set a single-handle attachment on the cable pulley at high chest or shoulder height.
2. 2Stand side-on to the machine, roughly an arm's length away, feet shoulder-width apart and knees soft.
3. 3Grip the handle with both hands, arms extended in front of the chest, and brace the core.
4. 4Rotate the torso and pivot the back foot to pull the handle diagonally down and across the body toward the opposite hip.
5. 5Keep the arms long and let the ribcage drive the movement.
6. 6Resist the cable and rotate back to the start under control, allowing the stack to return without slack.

COMMON MISTAKES

• Pulling with the arms instead of rotating the torso.
• Keeping the feet planted and twisting the lower back.
• Letting the stack snap the torso back on the return.
• Standing too close to the machine, so there is no tension at the start.
• Using too much weight and turning the chop into a fast, uncontrolled swing.

TIPS

• Keep the hips level and let the back foot pivot as you rotate.
• Exhale as you chop across, inhale as you return.
• Keep the elbows soft and the arms long throughout.
• Think of turning the ribcage, not just swinging the arms.
• Stand far enough from the stack that there is tension at the start position.

SAFETY

• Avoid loading heavy rotation if you have an existing lower back injury.
• Check the cable, handle and pin are secure before pulling, and keep fingers clear of the pulley and stack.

DETAILS

Muscles

ObliquesAbdominals

Equipment

Cable Machine

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps