Primary
Core
Secondary
Shoulders, Hips
Equipment
Cable
Difficulty
Beginner
Type
Rotation
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Cable Woodchop, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Cable woodchops train rotational power through a diagonal chopping pattern. Unlike anti-rotation exercises that resist movement, woodchops generate rotational force—essential for sports like golf, tennis, and baseball. The cable provides constant tension through the entire movement.
Stand perpendicular to a cable set high (for high-to-low) or low (for low-to-high). Rotate your entire torso while keeping arms relatively straight—power comes from your hips and core, not your arms. Control the return rather than letting the cable yank you back.
Cable woodchops train the obliques and transverse abdominis through diagonal pulling patterns that mimic athletic movements. The hip rotation teaches power transfer from lower to upper body. Unlike static core exercises, woodchops train the core dynamically through rotation while resisting lateral forces.
Also targets: Shoulders, hips
See where Cable Woodchop fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Set a cable at high or low position.
Stand perpendicular to the machine.
Hold the handle with both hands.
Rotate your torso as you pull across.
Keep arms relatively straight.
Control the return for optimal results.
Power comes from the hips and core.
Arms just guide the movement.
High-to-low and low-to-high variations.
Control the eccentric.
Use woodchops for rotational power development in athletes, or for variety in core training. Program both high-to-low and low-to-high variations for complete rotational development. They pair well with anti-rotation exercises like Pallof press.
Using arms instead of core.
Not rotating through hips.
Using too much weight.
Athletes in rotational sports needing power transfer training. Anyone wanting functional core work beyond static planks and crunches.
Recommendation: 3 sets of 12-15 reps per side. Rest 45-60s.
12-15 reps per side
Rest 90s-2min
8-10 reps per side
Rest 2-3min
15-20 reps per side
Rest 60s
Include in core circuits or as athletic movement prep. The cable provides constant tension that bodyweight rotational exercises lack.
Week 1: 3x12/side @ RPE 7 | Week 2: 3x15/side @ RPE 7 | Week 3: 4x12/side @ RPE 8 | Week 4 (deload): 2x12/side @ RPE 6
Want a plan that programs the Cable Woodchop with the right sets, reps, and progression built in?
Get Your Custom PlanMySetPlan places Cable Woodchop inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Cable Woodchop — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Cable Woodchop
Demo coming soon
Frequently Asked Questions About the Cable Woodchop
The Cable Woodchop primarily targets the Obliques, making it an effective exercise for core development. Secondary muscles worked during the Cable Woodchop include Rectus abdominis, Shoulders, Hips, providing additional training stimulus. Stabilizer muscles engaged include Lower back.
Yes, the Cable Woodchop is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Athletes in rotational sports needing power transfer training. Anyone wanting functional core work beyond static planks and crunches. Start with lighter weights to master proper form before progressing.
For the Cable Woodchop, the recommended approach depends on your goals. 3 sets of 12-15 reps per side. Rest 45-60s. For strength, use 8-10 reps per side. For muscle growth, perform 12-15 reps per side. For endurance, complete 15-20 reps per side.
The Cable Woodchop typically requires a cable, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Cable Woodchop include: Medicine Ball Slam, Russian Twist. These exercises target similar muscle groups as the Cable Woodchop and can be used as substitutes based on your equipment availability, gym setup, or training preferences.