Cable Woodchopper
A rotational core exercise using a cable machine, training the core's ability to resist and produce rotational force.
Equipment: Cable machine
How to do it
- 1Set the cable to a high pulley position and stand sideways to the machine, gripping the handle with both hands.
- 2Pull the handle down and across your body in a chopping motion, rotating your torso and hips together.
- 3Finish with the handle near your opposite hip, keeping your arms relatively straight throughout.
- 4Return under control to the starting position and complete all reps on one side before switching.
Common mistakes
- Moving the arms independently of the torso instead of rotating through the core and hips.
- Using a weight heavy enough that the movement becomes a yank instead of a controlled rotation.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Woodchopper safe for beginners?
The Cable Woodchopper is tagged intermediate, meaning it generally works best once you already have some core training experience. If you're new to training, the Russian Twist builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Russian TwistWhat muscles does the Cable Woodchopper work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
What can I substitute if I don't have a cable machine for the Cable Woodchopper?
The Kettlebell Halo trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Kettlebell HaloRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.