Abs
Cable Woodchop
The Cable Woodchop is a strength exercise on a cable machine for your abs. Share of the load in the Zulta muscle model: obliques 50%, upper abs 12% and lower abs 10%.
Also known as: high to low woodchop
How to do it
- Set a pulley at the highest position with a single handle and stand side-on to the machine.
- Grip the handle with both hands, arms extended up toward the pulley.
- Rotate the torso and pull the handle down and across the body toward the far hip.
- Bend the knees slightly and pivot the back foot as you finish low.
- Return the handle up along the same line under control.
Tips
- Keep the arms fairly straight so the trunk drives the chop.
- Keep the chest up at the bottom instead of folding forward.
Common mistakes
- Pulling with the arms instead of rotating.
- Rounding the back and bending forward at the bottom.
- Letting the weight whip the arms back up.
Muscles worked by the Cable Woodchop
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Cable Woodchop alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Cable Woodchop work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Cable Woodchop good for beginners?
Yes. The Cable Woodchop is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Woodchop?
For example the Horizontal Cable Woodchop, Cable Lift and Low to High Woodchop. They train mostly the same muscles.
How do you make the Cable Woodchop harder?
Add weight or reps, or move on to the Landmine 180 and Landmine Rotation.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.