Cable woodchoppers
The cable woodchop is a core-strengthening exercise that targets your obliques, abs, and hips while also training rotation, mobility and stability. Using a cable machine, you pull the handle diagonally across your body in a woodchopping-like motion, engaging your core to control the movement. It’s great for building functional strength, improving athletic power, and adding variety to your ab workouts.
Requires a cable machine
Builds core strength
Great functional movement
Good for posture, stability and mobility
Perfect for all fitness levels
How to perform a cable woodchop
Step 1
Set the cable to the top pulley and clip on a single D-handle (or rope) and choose your weight by moving the pin in the weight stack.
Step 2
Stand side-on to the machine, feet shoulder-width, outside foot slightly forward. You should be an arm’s length from the weight stack with light tension on the cable.
Step 3
Grasp the handle with both hands in a neutral grip (palms facing inwards) and arms straight but not locked. Brace your core, stand tall, bring your shoulders down and maintain a soft bend in your knees. If there's no tension in the cable, step a bit further away.
Step 4
Exhale as you pull the handle diagonally down across your body to the opposite hip. Rotate through your torso and hips together, letting your rear foot pivot. Most of the power should be coming from your core.
Step 5
Pause with the handle by your hip, then inhale as you slowly reverse slowly along the same path, resisting the tension in the cable rather than letting it yank your arms back up.
Step 6
Repeat with control.
Form tips
Make sure you don't skip your warm-up. Prioritise a few minutes of low-intensity cardio, dynamic stretches and muscle activation exercises before getting started.
If you're new to this exercise, start with a very light weight until you feel confident with the movement. You can always go heavier later on.
Always move with control, not letting the cable yank you around or using an excessive amount of momentum.
You should feel this mostly in your core, rather than powering the movement from your arms or legs.
