Cable Woodchop Guide: Proper Form and Oblique Benefits
Learn how to perform the cable woodchop with perfect form. Improve rotational power, stabilize your spine, and strengthen your obliques with our expert guide.
How to Perform
- Adjust the cable pulley to the highest position and attach a standard D-handle.
- Stand with your side toward the machine in a wide stance, grasping the handle with both hands while keeping your arms extended.
- Rotate your torso diagonally downward across your body until your hands reach the outside of your opposite knee.
- Pivot your trailing foot slightly and engage your core to control the movement, ensuring the power comes from your midsection rather than just your arms.
- Slowly reverse the motion back to the starting position under full control to maintain constant tension on the muscles.
- Complete the designated number of repetitions on one side before switching your stance to train the opposite side.
Common Mistakes
- Using the arms to pull the weight instead of rotating from the torso
- Rounding the lower back or shoulders during the descent
- Moving the hips too much rather than maintaining a stable lower body
- Performing the movement too quickly and using momentum to move the stack
Muscles Worked
Primary movers
- Obliques
Stabilizers
- Rectus Abdominis
- Transverse Abdominis
- Shoulders
- Glutes
Related Guides
- 3008 Abdominal Crunch — Core
- Ab Roller — Core
- Ab wheel — Core
Obliques · Core