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Core · Cable
Cable Woodchopper
How to do the Cable Woodchopper with good form: step-by-step technique, the muscles it works (obliques), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Obliques
- Secondary
- Abs, Delts
How to do it
- Set a cable pulley to the highest position and attach a single D-handle.
- Stand sideways to the cable machine with your feet wider than shoulder-width apart.
- Grasp the handle with both hands, extending your arms up toward the anchor point.
- Rotate your torso and pull the handle diagonally down across your body toward your opposite hip, pivoting on your back foot as you turn.
- Keep your core tight and arms relatively straight throughout the sweeping motion.
- Return slowly to the starting high position under control, and complete all reps before switching sides.
Coaching cues
- Rotate through the core, pivot the back foot
- Keep arms relatively straight
- Control the return
Common mistakes
- Using only arm and shoulder strength rather than rotating from the torso
- Rushing the negative phase
- Stiffening the feet and ankles so the knees experience rotational shear stress
Equipment and setup
Cable station, D-handle
Cable pulley set to high position with a single D-handle.
Also known as: Wood Chop, Cable Wood Chop
Track your Cable Woodchopper in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
