Cable Woodchop Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cable Woodchop Up

Step by step instructions, muscle activation and variants for the Cable Woodchop Up.

MediumObliques

About this exercise

The cable standing lift is a rotational core exercise that moves the cable handle from a low position across the body to a high position, mimicking a diagonal lifting pattern. This functional movement trains the obliques and core while also engaging the shoulders, making it excellent for rotational strength and athletic performance.

How to Perform

  • Attach a rope or handle to the low pulley of a cable machine
  • Stand sideways to the machine with feet shoulder-width apart, knees slightly bent
  • Grasp the handle with both hands near the outside hip closest to the machine
  • In one fluid motion, rotate your torso and pull the handle diagonally upward and across your body toward the opposite shoulder
  • Allow your back foot to pivot naturally as you rotate
  • Extend your arms fully at the top of the movement
  • Slowly return to the starting position with control
  • Complete all reps on one side before switching

Muscle Activation

Primary
Obliques
Secondary
Rear shouldersMiddle chestMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Cable Woodchop Up

The Cable Woodchop Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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