Exercise guide · Core & Abs
Cable Woodchopper
The cable woodchopper builds rotational core strength. Using a high or low pulley and handle, you pull the cable diagonally across your body in a controlled chopping motion.
- Targets: Core
- Equipment: Cable
- Type: Isolation
Step by step
How to do the Cable Woodchopper
- Attach a single handle to a high pulley (top-down chop) or low pulley (bottom-up chop). Select a moderate weight.
- Stand sideways to the stack with feet shoulder-width apart. Grip the handle with both hands, arms extended toward the pulley.
- Pivot from your feet and rotate your hips and torso as you pull the handle diagonally across your body toward the opposite hip or shoulder.
- Keep your arms mostly straight with a slight bend in the elbows—power comes from core rotation, not arm pulling.
- Pause briefly at the end of the chop, then return under control along the same path.
- Complete all reps on one side, switch your stance, and repeat facing the other direction.
Form cues
- Rotate hips and chest together
- Brace your core before each rep
- Follow a smooth diagonal arc
- Soft knees, stable base
Common mistakes
- Pulling with your arms and skipping hip rotation
- Letting the stack yank you back on the return
- Standing too close and pinching the cable path
- Using too much weight and shortening the rotation
Muscles worked
Primary
Core
Secondary
None significant
Safety: Start light to learn the path. Keep the area clear so the handle does not snag on equipment or people nearby.
Alternatives
Similar core & abs exercises
Ab Wheel RolloutCore
Bicycle CrunchCore
Captain's Chair Knee RaiseCore
CrunchCore
Dead BugCore
Decline Sit-UpCore
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