About this exercise
A rotational core exercise performed at a cable machine that targets the obliques through a transverse-plane movement. It develops rotational strength and stability essential for athletic performance and everyday movement.
Cable Woodchop
Step by step instructions, muscle activation and variants for the Cable Woodchop.
MediumObliques
How to Perform
- Set the cable pulley to chest height and attach a D-handle or rope
- Stand sideways to the machine with feet shoulder-width apart
- Grasp the handle with both hands, arms extended toward the machine
- Rotate your torso away from the machine in a controlled arc, keeping your arms straight
- Let your hips follow naturally while keeping your feet planted
- Hold briefly at the end of the range, then return to the start under control
- Complete all reps on one side before switching
Muscle Activation
Primary
Obliques
Secondary
CoreOuter thighs
About the Cable Woodchop
The Cable Woodchop 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.
