What muscles does the Cable Woodchop work?

The Cable Woodchop primarily works your obliques. It also recruits your core and shoulders as secondary movers.

What equipment do I need for the Cable Woodchop?

You need a cable machine to perform the Cable Woodchop.

A typical prescription for the Cable Woodchop is 2–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

The Cable Woodchop is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

Exercise library · Core

An accessory exercise that strengthens the obliques and core through a rotational movement.

Also known as: Woodchop, Cable Chop, High-to-Low Cable Chop

IntermediateCable machine

The numbers

Sets

2–4

Reps

10–15

Rest

45–75 s

The play-by-play

Step 01
Set cable pulley to a high position with a D-handle.
Step 02
Stand perpendicular to the machine, feet shoulder-width apart.
Step 03
Grasp the handle with both hands, arms extended towards the pulley.
Step 04
Rotate your torso downwards and across your body, pulling the handle towards your opposite knee.
Step 05
Pivot your feet as needed to facilitate rotation.
Step 06
Control the return to the starting position.

What separates good from great

Common questions

What is the Cable Woodchop?: An accessory exercise that strengthens the obliques and core through a rotational movement.
What muscles does the Cable Woodchop work?: The Cable Woodchop primarily works your obliques. It also recruits your core and shoulders as secondary movers.
What equipment do I need for the Cable Woodchop?: You need a cable machine to perform the Cable Woodchop.
How many sets and reps should I do for the Cable Woodchop?: A typical prescription for the Cable Woodchop is 2–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
Is the Cable Woodchop good for beginners?: The Cable Woodchop is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.