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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

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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