Core
Cable Woodchoppers
A foundational rotational movement to build functional core strength and aesthetic oblique definition.
How to perform.
Follow the sequence — setup is half the lift.
Position the cable pulley to the highest setting and attach a standard D-handle.
Stand with your side to the machine in a wide stance, grasping the handle with both hands while keeping your arms extended.
Rotate your torso diagonally downward and across your body toward the opposite knee, pulling the cable in a smooth arc.
Pivot your back foot slightly as you reach the bottom of the movement to protect your knee and allow full hip rotation.
Control the weight as you slowly return to the starting position, resisting the pull of the cable to maintain tension.
Complete all repetitions on one side before switching your stance to train the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows to pull with the arms instead of rotating the torso.
- Moving the hips and feet too much or not enough, leading to lower back strain.
- Using momentum or a jerky tempo rather than controlled muscular contraction.
- Choosing a weight that is too heavy to maintain a full range of motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.