Cable Wood Chop
The cable wood chop is a cable machine exercise targeting the obliques and core. It simulates a chopping motion across the body, developing rotational strength and power in the core and shoulders.
How to do it
- Attach a single handle to the high pulley of a cable machine and stand sideways to the machine.
- Grip the handle with both hands and position your feet shoulder-width apart.
- In one sweeping motion, pull the handle diagonally downward across your body towards the opposite hip, rotating your torso.
- Control the movement as you return the handle to the starting position.
- Complete all repetitions on one side before switching.
Form cues
- Keep your core engaged throughout the movement.
- Pivot on your back foot as you rotate.
- Control the weight on the way back up.
- Keep your arms relatively straight without locking your elbows.
Breathing: Exhale as you pull the handle down across your body, and inhale as you return to the starting position.
Common mistakes
- Using too much arm strength instead of rotating from the core, which reduces the work done by your obliques.
- Rushing the return phase, which can cause you to lose control of the cable stack.
- Stiffening your feet and knees, which places unnecessary torque on your lower back.
Muscles worked
Primary: obliques. Secondary: abs, shoulders, upper legs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have lower back discomfort, ease off the weight or choose a gentler core exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
No, you should feel the work primarily in your obliques and core. If your lower back hurts, lower the weight and focus on rotating your torso rather than twisting your spine.
How many times a week should I do cable wood chops?
2 to 3 times per week is plenty for most beginners, allowing adequate recovery between sessions.
Can I do this exercise without a cable machine?
Yes, you can use a resistance band anchored securely or a dumbbell to perform a similar chopping motion.