Cable Woodchop
A diagonal pull from high to low that trains the trunk to rotate with power while the hips and legs drive it.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Cable, Cable station, Single handle
- Level
- Intermediate
- Tempo
- Lift 1 s · Lower 2 s
How to do the cable woodchop
- 1Set a pulley high and stand side-on to it, feet wider than your shoulders, holding the handle in both hands above your near shoulder.
- 2Brace your abs with your arms long and a soft bend in the elbows.
- 3Pull the handle down and across your body toward the outside of your far knee, turning your chest and hips together.
- 4Let your back foot pivot on its ball as you turn, so the knee follows the hip.
- 5Return along the same diagonal under control. Finish the set, then switch sides.
When to pick it: Pick it for rotational strength for sports, or as a dynamic core finisher.
Form cues
- Turn from the hips and chest together
- Arms stay long
- Pivot the back foot
Common mistakes
- Pulling with the arms only
- Twisting the knee while the foot stays planted
- Rounding forward at the bottom
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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These train the same muscles with different equipment.
