Cable High To Low Woodchopper

Muscles worked

Setup

1. Set the cable pulley to the highest position and attach a D-handle or rope.
2. Stand sideways to the machine with feet shoulder-width apart and a slight bend in the knees.
3. Grasp the handle with both hands, arms extended, and step away from the machine until there is tension on the cable.
4. Rotate your torso toward the machine to reach the starting position, keeping your hips square.

How to do it

1. Exhale as you pull the handle diagonally across your body toward your opposite hip in a smooth, 'chopping' motion.
2. Pivot on the foot closest to the machine (the 'inside' foot) to allow your hips to rotate with your torso.
3. Inhale as you slowly return the handle to the starting position, resisting the weight's pull to maintain control.
4. Complete all reps on one side before switching to the opposite side.

Form checklist

• Keep your arms mostly straight with only a slight bend in the elbows.
• Follow the handle with your eyes to ensure your entire torso is rotating.
• Maintain a braced core and neutral spine throughout the movement.
• Ensure the rotation comes from your midsection, not just your shoulders and arms.

Pro tips

• Focus on 'pushing' with the top hand and 'pulling' with the bottom hand to maximize oblique recruitment.
• Squeeze the glute of your trailing leg at the end of the rotation to stabilize the pelvis and increase power.

Make it harder

• Perform the movement from a half-kneeling position to eliminate leg drive and isolate the core.
• Incorporate a 2-second pause at the bottom of the movement to emphasize peak contraction of the obliques.

Frequently asked

What muscles does the cable high to low woodchopper work?

The cable high to low woodchopper primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the cable high to low woodchopper?

The cable high to low woodchopper uses cable.

Is the cable high to low woodchopper good for beginners?

The cable high to low woodchopper is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques