Cable Woodchop

Target Muscle: Abs & Core
Equipment: Cable Machine
Level: Intermediate
Cable Woodchop

The Cable Woodchop is a dynamic rotational core exercise that builds functional strength, rotational power, and oblique definition. Unlike crunches that only work in the sagittal plane, the woodchop trains anti-rotation and rotational capacity — the type of core strength that matters in sports, everyday movement, and protecting your spine during compound lifts. The high-to-low variation emphasizes the obliques and serratus anterior.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Set a cable pulley to the highest position and attach a single-handle grip

  2. Step 2

    2. Stand sideways to the cable with feet wider than shoulder-width

  3. Step 3

    3. Grip the handle with both hands (arms extended) — your outside hand over your inside hand

  4. Step 4

    4. With arms extended and hips facing forward, pull the handle diagonally down across your body toward your opposite hip

  5. Step 5

    5. Rotate through your torso — not your arms — keeping your hips relatively stable

  6. Step 6

    6. Slowly return to the start under control, feeling the stretch in your obliques, then repeat all reps before switching sides

Pro Tips

  • The rotation comes from your thoracic spine (upper/mid-back) and core — your hips and lower back should remain mostly stationary. Keep your arms straight throughout; bending them reduces the core demand. Exhale forcefully on the downward chop for maximum oblique engagement. For the reverse woodchop (low-to-high), set the pulley low and chop upward — this variation targets the lower obliques differently.