Smart Workout Diary

Cable Wood Chop

The cable wood chop is a standing diagonal pulling exercise that trains controlled trunk rotation and anti-rotation. It primarily targets the obliques and abdominal muscles, with support from the shoulders, back, and hips. It can help build core strength, rotational control, and coordination for general fitness and sport.

Demonstration

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

Instructions

  1. Set the cable: Attach a single handle to an adjustable cable pulley at about chest height and choose a light, controllable load.
  2. Set your stance: Stand sideways to the machine with feet about shoulder-width apart, knees softly bent, and both hands around the handle.
  3. Brace: Step far enough away to create tension, extend the arms comfortably toward the cable, and keep the chest tall with the ribs stacked over the pelvis.
  4. Pull diagonally: Exhale and draw the handle across the body in a smooth diagonal chopping path, rotating through the torso and allowing the hips to turn slightly.
  5. Return with control: Inhale as you slowly resist the cable back to the start without twisting abruptly. Complete the repetitions, then repeat on the other side.
Muscle Group
Obliques
Other Muscle Groups
Shoulders
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a manageable load: The torso should lead the movement; do not yank the handle with the arms.
  2. Keep the knees soft: Avoid locking the knees or letting them collapse inward as you rotate.
  3. Control both directions: The return phase is part of the repetition, so do not let the weight stack pull you back.
  4. Stay tall: Avoid excessive rounding, leaning, or arching of the lower back during the chop.
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