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Abs

Low to High Woodchop

The Low to High Woodchop is a strength exercise on a cable machine for your abs. Share of the load in the Zulta muscle model: obliques 48%, upper abs 11% and lower abs 10%.

Level: BeginnerEquipment: CableMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley at the lowest position with a single handle and stand side-on to the machine.
  2. Bend the knees and grip the handle with both hands beside the near knee.
  3. Stand up and rotate the torso, pulling the handle diagonally up across the body.
  4. Finish with the hands above the far shoulder and the back foot pivoted.
  5. Lower the handle back down the same diagonal line under control.

Tips

  • Push through the legs first, then let the trunk carry the handle up.
  • Keep the arms long and the elbows only slightly bent.

Common mistakes

  • Lifting with the arms like a front raise.
  • Leaning back at the top instead of finishing tall.
  • Letting the cable yank the body back down.

Muscles worked by the Low to High Woodchop

  • Obliques Primary48%
  • Upper abs Secondary11%
  • Lower abs Secondary10%
  • Gluteus maximus Minor9%
  • Front delts Minor6%
  • Spinal erectors (lower back) Stabilizer6%
  • Lats (upper) Stabilizer4%
  • Hip flexors Stabilizer3%
  • Serratus anterior Stabilizer3%

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.

Driving up from low adds hip extension. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.

Low to High Woodchop alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Low to High Woodchop work?

Mainly the obliques. The upper abs and lower abs assist.

Is the Low to High Woodchop good for beginners?

Yes. The Low to High 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 Low to High Woodchop?

For example the Cable Lift, Cable Woodchop and Horizontal Cable Woodchop. They train mostly the same muscles.

How do you make the Low to High 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.

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