Cable Woodchop
ObliquesCableIntermediate
Rotational core training for obliques, hips and athletic control.
Muscle worked
Obliques
Equipment
Cable
Difficulty
Intermediate
Time per set
30-60s
How to perform
Step by step, every rep
01
Set cable high or low
Choose high-to-low or low-to-high depending on the angle you want.
02
Stand side-on
Feet shoulder width, handle held with both hands.
03
Rotate through torso
Move the handle across the body while hips and ribs rotate together.
04
Return slowly
Control back to the start without the stack pulling you around.
Common mistakes
Avoid these
✕
Only using arms
The core barely works. Fix: Rotate chest and ribs with the handle.
✕
Too much load
You get dragged by the cable. Fix: Own the return phase.
✕
Twisting knees awkwardly
Knees take rotation meant for hips. Fix: Let feet pivot naturally if needed.
Progressions
Scale it up or down
Make it easier
- Pallof press
- Russian twist
- Light cable woodchop
Make it harder
- Tall-kneeling woodchop
- Paused cable woodchop
- Low-to-high woodchop
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-10 | 60-90s | Hard variation with strict bracing. |
| Build Muscle | 3-4 | 10-15 | 45-75s | Controlled reps. Feel the abs, not the hip flexors. |
| Build Endurance | 2-4 | 20-40s | 30-60s | Hold position without shaking apart. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
Get my personalised plan → Starting at ₹199. Plan delivered to your WhatsApp in 24 hours.Related exercises
