Woodchop (Cable)
The Cable Woodchop is a functional core exercise that targets the obliques by simulating a diagonal chopping motion against resistance. It builds rotational power, enhances core stability, and improves coordination between the upper and lower body.
Rotational exercises like the Woodchop require precise loading to be effective without straining the lower back; our AI analyzes your RPE and performance data to optimize weight selection in real-time. If you report a history of lumbar pain, the app can intelligently substitute this dynamic movement with high-value anti-rotation alternatives like Pallof Presses. Furthermore, by tracking your recovery status, the system ensures you only perform high-torque rotational work when your core musculature is fully recovered.
Form Cues
- Set the pulley to the highest position and stand sideways to the machine
- Keep your arms extended straight out in front of you throughout the arc
- Rotate your torso diagonally down toward your opposite knee
- Pivot your back foot to allow your hips to turn freely
- Control the weight slowly as you return to the top
- Don't bend your elbows to pull the handle close to your chest
- Don't keep your feet planted flat on the floor
- Don't round your lower back or hunch your shoulders
- Don't rely on momentum to swing the weight down
Common Mistakes
- Pulling with the arms instead of rotating the torso
- Locking the hips and knees
- Rushing the return phase
- Using a weight that compromises posture
Muscles Worked
This exercise primarily targets the internal and external obliques, which are essential for rotational strength and waist definition. It also heavily recruits the transverse abdominis for spinal stability, while engaging the shoulders, glutes, and forearms to coordinate the full-body movement.
Primary
Secondary
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