Smart Workout Diary

Cable Reverse Wood Chop

The cable reverse wood chop is a standing rotational exercise performed by pulling a low cable handle diagonally upward across the body. It primarily trains the obliques and other abdominal muscles while also involving the shoulders, back, and hips. It supports core strength, rotational control, and athletic coordination.

Demonstration

Cable Reverse Wood Chop — demonstration 1
Cable Reverse Wood Chop — demonstration 2

Instructions

  1. Set the pulley low and attach a single handle. Choose a light resistance that allows smooth, controlled rotation.
  2. Stand sideways to the cable with feet about shoulder-width apart. Take the handle with both hands near the hip closest to the pulley, arms comfortably bent.
  3. Brace your abdomen, keep your chest tall, and maintain a neutral spine. Let your knees stay soft and your shoulders remain down.
  4. Exhale as you pull the handle diagonally upward and across your body toward the shoulder farthest from the pulley. Rotate through your torso and hips together without jerking.
  5. Finish with control, keeping your arms slightly bent and avoiding an exaggerated twist or lean at the top.
  6. Inhale as you slowly return the handle to the starting position. Complete all repetitions, then switch sides and match the work.
Muscle Group
Obliques
Other Muscle Groups
Shoulders
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load: the cable should not pull you out of position or force you to use momentum.
  2. Rotate as one unit: allow the hips and torso to turn together rather than twisting only through the lower back.
  3. Keep the return slow and controlled; do not let the weight stack snap down.
  4. Exhale during the upward pull and keep your ribs from flaring as the handle reaches the top.
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