Core · Compound

Cable Woodchop

A diagonal cable chop that trains rotational core strength.

MAIN MUSCLE
Obliques
ALSO WORKS
Abs, Front delts
EQUIPMENT
Cable
LEVEL
Intermediate
REPS
10-12
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set a handle on a high pulley and stand side-on with feet shoulder-width apart.

  2. Grip the handle with both hands, arms long.

  3. Pull diagonally down and across the body, rotating through the torso and pivoting the back foot.

  4. Return slowly and complete all reps before switching sides.

COMMON MISTAKES

  • Rotating from the lower back; turn through the upper back and keep hips controlled.
  • Using momentum; move with control and resist on the way back.

TIPS

  • Keep the arms long and let the torso drive the movement.

QUESTIONS

Which muscles does Cable Woodchop work?

The main muscle is Obliques. It also works Abs, Front delts.

How many reps should I do?

FORGE suggests 10-12 reps for Cable Woodchop. The app adjusts sets and reps to your goal and level.

What can I do instead of Cable Woodchop?

These train the same muscles: Russian Twist, Pallof Press, Bicycle Crunch.