Cable Woodchop
How to do it
Starting position
- Set the cable machine pulley to shoulder height.
- Grab the handle with both hands and stand sideways to the machine.
- Set your feet wider than shoulder-width and bend your knees slightly.
- Brace your core and keep your torso upright.
Movement
- Rotate your torso and pull the handle diagonally downward.
- Keep your hips fixed and bring your ribs toward the opposite knee.
- Pause briefly at the end of the pull, maintaining tension in your abs.
- Slowly return to the starting position, feeling the resistance.
Breathing
Exhale as you pull the handle, and inhale as you return to the starting position.
Trainer tips
- Pull with your torso rotation, not your arms
- Let your gaze and chest follow your hands
- Control it slowly on the way back
Cautions
- Twisting your lower back excessively can cause a lumbar injury, so adjust your range of motion.
- Swinging using only arm strength
- Rotating only the knees instead of the torso
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Obliques |
|---|---|
| Secondary muscles | Abs · Front delts |
| Equipment |  Cable machine |
| Movement pattern | Core |
| Rep range | 10–15 reps (one side at a time) |
11 similar exercises
Representative exercise: Dumbbell Wood Chop
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Cable Side BendEasierCable Standing BackhandEasierLying Russian TwistHarderKneeling Elbow to Knee Side Plank CrunchHarderHanging Oblique Knee RaiseSimilar exerciseDumbbell Side BendSimilar exerciseBand Side BendSimilar exerciseMachine Torso RotationSame muscle · different equipmentRussian Twist (with Medicine Ball)Same muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.