cable woodchop

abs and core exercises

The cable woodchop is primarily an oblique exercise. It’s a great way to work your oblique’s and load them with as much weight as you can manage.

It’s no secret around here that the more we load the faster we get results. With that said, please load responsibility, and allow your muscles sufficient recovery time between heavily loaded sessions.

How to perform the cable woodchop

At the cable station adjust the pully so that it is anywhere above shoulder height.

Select your desired weight and attach a standard handle.

Grip the handle and step away from the machine until the cable is taught. Your body should be positioned perpendicular with the machine, facing outwards.

Set your foot position so that your feet are shoulder width apart, or just outside of with a slight bend in your knees. Reach up for the pully and grip it tightly in fully extended arms.

To begin the exercise, pull the pully across your body towards your opposite knee, rotating only your torso. Reach as far as you can before coming back through the same controlled movement to start position.

Cable woodchop: Common mistakes to avoid

You should avoid taking your upper body through the movement and/or moving your foot position, remember that you are rotating the weight through your torso.

As always, sloppy form is never recommended. If you are doing your cable woodchop with incorrect form, you may poorly engage the intended muscle groups. This will, without a doubt, impact negatively on your outcomes.

As always, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

As with all exercises, the cable woodchop should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 plank holds for as long as possible is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

More advanced lifters should consider their current strength and goals.