Primary
Core
Secondary
Shoulders, Hips
Equipment
Cable
Difficulty
Beginner
Type
Rotation
See how Cable Woodchop could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
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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.
The sets, reps, and rest times below are examples. Adjust them for your current ability, the exercise, and your total training. These ranges are not exclusive to one goal.
Example: 3 sets of 12-15 reps per side. Rest 45-60s.
12-15 reps per side
Example rest: 90s-2min; extend as needed
8-10 reps per side
Example rest: 2-3min; extend as needed
15-20 reps per side
Example rest: 60s; extend as needed
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
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Get Your Custom PlanThis is one example of how Cable Woodchop could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Cable Woodchop as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Cable Woodchop. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Cable Woodchop is a cable. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.