Cable Woodchopper
The cable woodchopper is a cable rotational exercise targeting the obliques. The diagonal pulling motion from high to low mimics a chopping pattern, developing rotational core strength and power used in athletic movements.
How to do it
- Set the cable pulley to a high position and attach a single handle.
- Stand sideways to the machine and grasp the handle with both hands, arms extended.
- Keeping your arms mostly straight, pull the handle diagonally downward and across your body toward the opposite hip.
- Rotate through your core and hips during the movement.
- Slowly return the handle back to the high starting position with control.
- Complete the desired number of repetitions before switching sides.
Form cues
- Keep your arms mostly straight as you pull.
- Rotate through your core and hips together.
- Control the weight as it returns to the start.
- Keep your chest proud and core braced.
Breathing: Exhale as you pull the handle across your body, and inhale as you return to the starting position with control.
Common mistakes
- Bending the elbows too much shifts the work from your obliques to your arms.
- Using momentum instead of core control reduces the effectiveness of the exercise.
- Twisting only the lower back puts unnecessary strain on your spine.
Muscles worked
Primary: obliques. Secondary: abs, shoulders, upper legs.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per side, rest 60 s
Lose weight
3 sets x 12-15 reps per side, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps per side, rest 60-90 s
Easier, harder & alternatives
Take care if…
- If you feel lower back discomfort, ease off, reduce the weight, and check with a professional.
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 in your waist and obliques. If your lower back hurts, reduce the weight and focus on rotating your hips along with your torso.
How many times a week can I do cable woodchoppers?
Two to three times a week is plenty for most beginners, allowing your core muscles adequate time to recover between sessions.
Can I do this exercise without a cable machine?
Yes, you can use a dumbbell or a resistance band anchored securely to a sturdy post as a substitute.