Cable woodchoppers
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 attach a single D-handle or rope. Select your weight by moving the pin in the weight stack, starting lighter than you think you need, as this is a rotational control exercise.
Step 2
Stand side-on to the machine with feet shoulder-width apart and your outside foot slightly forward. Step far enough away that there's light tension on the cable even with your arms extended.
Step 3
Grasp the handle with both hands in a neutral grip (palms facing inwards) with arms straight but not locked. Brace your core, stand tall, and bring your shoulders down and back with a soft bend in your knees.
Step 4
Exhale as you pull the handle diagonally down and across your body toward the opposite hip. Rotate through your torso and hips together, letting your rear foot pivot naturally. The power should come from your core, not your arms.
Step 5
Pause briefly at the bottom, then inhale as you slowly reverse the movement along the same path, resisting the cable's pull rather than letting it yank your arms back up.
Step 6
Complete all reps on one side, then turn around and repeat on the other side. A common mistake is rushing the return, so keep the tempo controlled in both directions.
Exercise Benefits
The cable woodchop is one of the best exercises for building rotational core strength. It primarily targets your obliques and deep abdominals, while also engaging your hips, glutes and shoulders to control the movement. Because it trains your core to resist and generate rotation, it transfers directly to athletic performance, everyday lifting, and sports that involve twisting movements. It's also a great exercise for improving spinal mobility and teaching your hips and torso to work together, making it as functional as it is effective.
