Videos
Instructions
- Attach a handle to a high pulley on a cable machine.
- Stand sideways to the machine with feet shoulder-width apart.
- Grab the handle with both hands above one shoulder.
- Pull the handle diagonally across your body to the opposite hip.
- Rotate your torso and hips as you pull down.
- Return to the starting position with control.
- Complete all reps before switching sides.
Technical Tips
- Keep your core engaged throughout the movement.
- Avoid bending your elbows excessively.
- Do not use momentum; focus on controlled rotation.
- Keep feet firmly planted for stability.
Breathing Tips
- Exhale as you pull the cable down across your body.
- Inhale as you return to the starting position.
Medical restrictions
- Severe lower back injuries
- Recent abdominal surgery
- Severe shoulder injuries
What muscles does the cable woodchopper work?
The cable woodchopper primarily works your abs, especially the obliques, while also engaging your lower back and other core stabilisers to perform controlled rotational movements effectively.
How do I do a cable woodchopper properly?
To perform a cable woodchopper properly, stand sideways to a high pulley, grip the handle with both hands above one shoulder, pull it diagonally across your body to the opposite hip while rotating your torso, and return slowly to the starting position without using momentum.
Is the cable woodchopper good for athletes?
Yes, the cable woodchopper is excellent for athletes as it improves rotational power, core strength, and stability, enhancing performance in sports requiring twisting, throwing, or striking movements.
The cable woodchopper is a dynamic rotational exercise targeting your core strength and stability. This movement replicates the action of chopping wood, engaging your abdominal muscles to generate rotational force while improving coordination between your upper and lower body. Performing the cable woodchopper helps build functional strength beneficial for sports, daily activities, and injury prevention by enhancing rotational power and core resilience. It is widely used in fitness, CrossFit, and athletic conditioning programs for its ability to integrate the obliques, lower back, and hip stabilisers through a controlled yet powerful diagonal movement. This exercise also improves spinal mobility and strengthens the muscles responsible for safe trunk rotation, making it an effective addition to any well-rounded training routine aiming for performance, aesthetics, and injury resilience.