Core
Woodchop (Cable)
Master rotational power and core stability with the cable woodchop to build functional strength and defined obliques.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.