Standing Cable Low-to-High Twist
Torso rotates upward while hips stay relatively square.
- Level
- Intermediate
- Equipment
- Cable Machine
- Movement
- Woodchopper · Standing
- Tracks
- Weight & Reps
Works
Obliques Abdominals Shoulders
How to do it
- Stand sideways to the cable machine with the pulley set to the lowest position.
- Step away until the cable is taut, feet shoulder-width apart and knees slightly bent.
- Grip the handle with both hands near your leading hip, knees slightly bent.
- Rotate your torso upward and across your body while keeping hips relatively square.
- Pause briefly when your hands reach shoulder height on the opposite side.
- Return the handle to the start position with slow, controlled resistance.
- Complete all reps on one side before switching your stance to face the other way.
Common mistakes
- Pulling the cable primarily with the arms instead of rotating the torso.
- Allowing the hips to spin along with the shoulders.
- Using momentum to swing the weight up quickly.
- Leaning backward excessively at the top of the movement.
Safety
Avoid jerking the weight violently to prevent lumbar strain.
Do not lock out the elbows or hyperextend the spine at the top range.
Tips
- Initiate the movement from your ribcage, not your arms.
- Keep your front foot planted firmly to generate torque.
- Exhale sharply as you rotate upward against the resistance.
Details
- Base movement
- Woodchopper
- Arms
- Both
- Legs
- Both
- Body position
- Standing
- Facing
- Sideways to the anchor
- Pulley height
- Low
