Stand side-on to a cable machine and pull a handle diagonally across your body, using rotational force to work the obliques and other core muscles. Perform the movement with control from the torso rather than the arms.
How to do the Woodchopper (Cable)#
- Set the pulley to a high position and grasp the handle with both hands, standing shoulder-width with knees slightly bent and feet staggered if preferred.
- Brace your core and rotate your torso while pulling the handle down and across your body in a smooth, diagonal chopping motion.
- Pivot the back foot as you drive the movement and keep your arms long, finishing near the opposite hip.
- Reverse the motion slowly to return to the start while maintaining core tension and steady breathing.
- Complete the desired reps then switch sides and repeat with the machine set on the opposite side.
Muscles worked#
- Primary: Obliques, Abs
- Secondary: Front delts, Lats, Glutes
Common mistakes#
- Pulling primarily with the arms instead of rotating the torso.
- Rounding or overextending the lower back during the chop.
- Using momentum or jerking the cable rather than a controlled motion.
- Allowing the knees or hips to twist improperly instead of pivoting the feet.
