Cable Woodchop
The Cable Woodchop primarily works the External Obliques, Internal Obliques, with secondary activation of the Latissimus Dorsi, Rectus Abdominis and stabilizer support from the Erector Spinae, Transverse Abdominis. It is a cable compound exercise at intermediate difficulty.
The Cable Woodchop is a intermediate compound exercise performed with cable, following a rotation movement pattern. It primarily targets the External Obliques, Internal Obliques, with secondary engagement of the Latissimus Dorsi, Rectus Abdominis. This is a unilateral pulling movement, allowing each side to be trained independently.
Diagonal cable chop movement from high to low emphasizing core rotation.
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Rotation |
| Force | Pull |
| Laterality | Unilateral |
| Primary | External Obliques, Internal Obliques |
| Secondary | Latissimus Dorsi, Rectus Abdominis |
Muscles Worked
The External Obliques, and Internal Obliques are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Latissimus Dorsi, and Rectus Abdominis act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
- Primary Muscle Internal Obliques (core)
Secondary Muscles
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Rectus Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Attach appropriate handle to cable pulley.
- Grasp handle and face machine.
Execution
- Rotate torso against resistance through full range of motion.
- Return to starting position under control.
- Repeat on opposite side.
Comments
- Perform equal reps on each side.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques, Internal Obliques) and can be substituted based on your equipment or variation preferences.
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