Cable Woodchop: how to do it right
In short: Cable rotation, an isolation movement that loads the obliques at mid-range, with peak tension when your torso passes facing forward.
How to do it, step by step
- 1Stand sideways to the cable set at chest height, arms straight out in front of you, hands together on the handle.
- 2Lock your pelvis and hips, feet planted shoulder-width apart, a slight bend in the knees.
- 3Rotate your torso away from the cable keeping your arms locked: the trunk moves, not the shoulders.
- 4Control the return without letting the load pull you back abruptly.
- 5Chain your reps with no dead time, smooth and continuous movement.
The mistake to avoid
Don't turn with just your arms. The rotation comes from your core.
Other common mistakes
- Turning with your arms and shoulders instead of your trunk: lock your elbows and think about rotating your sternum.
- Letting your pelvis turn with your torso, which cancels the oblique work: keep your hips fixed and facing forward.
- Going too fast and using momentum: slow down the return especially, to keep tension in the middle zone.
- Loading too heavy and shortening the range: lower the weight to cover the whole useful rotation.
Muscles worked
- Main:
- Abs
External and internal obliques: the prime movers of trunk rotation. The transverse abdominis and quadratus lumborum stabilize the pelvis. The rectus abdominis helps with front bracing without being the target muscle.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Pallof Press ›
- Rotational Medicine Ball Throw ›
- Lateral Medicine Ball Throw ›
- Standing Cable Rotation ›
- Decline Crunch ›
Frequently asked questions
How do I do this exercise?
Stand sideways to the cable set at chest height, arms straight out in front of you, hands together on the handle. Plant your feet shoulder-width apart, knees slightly bent, pelvis locked. Rotate your torso away from the cable keeping your elbows locked, the sternum is what turns, then control the return with no jerking.
How far should I rotate?
The tension is greatest at mid-range, when your torso passes facing forward. Close to the cable the resistance is low, at the end of the rotation it drops off. Do not look for a lockout at the end of the range, favor a firm, controlled pass through the middle zone where the obliques take the most load. Take the range you control, not the one you reach by wriggling.
I don't feel anything, is that normal?
You should feel your obliques on the side of your stomach, not your arms. If you mostly feel your shoulders, you are pulling with your arms: lock your elbows and start the movement from your lower ribs. Imagine a vertical axis running through your head and pelvis, and slow down through mid-range.
How fast should I do the movement?
Slow down the return especially, over 2 to 3 seconds, to keep tension in the middle zone, then rotate firmly but under control. No momentum, no sudden movements: it is the control through mid-range that does the work on the obliques.
How should I breathe?
Breathe out during the rotation against the load, breathe in on the controlled return. Keep your abs braced constantly to protect your lower back and transmit force smoothly.