Also Known As: Cable chop, cable wood chopper, cable up-down twist
Primary Muscles Worked: Abdominals and obliques
Equipment Needed: Cable machine
Difficulty Level: Intermediate

The cable wood chop is a dynamic core exercise that mimics chopping wood with an axe. It develops rotational strength, stability, and power, which are essential for both daily activities and athletic performance. Because it combines strength and control, this movement is a valuable addition to any workout plan. In fact, athletes and fitness enthusiasts use it to improve balance, stability, and sport-specific movements.

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How to Do the Cable Wood Chop

1. Attach a handle to the cable machine and set the anchor near the top of the frame.
2. Load a moderate weight that allows smooth, controlled motion.
3. Stand with feet shoulder-width apart, knees slightly bent, and spine neutral.
4. Grip the handle with both hands and hold it above one shoulder.
5. Pull the handle diagonally down across your body toward the opposite thigh. Meanwhile, rotate your torso and keep your arms extended.
6. Pause for 1–2 seconds at the bottom.
7. Slowly return to the starting position without losing tension.

For best results, move steadily and avoid rushing. Instead of relying on momentum, let your core muscles initiate and control the motion.

Alternative Option: If you don’t have a cable machine, you can replicate this movement with a medicine ball or dumbbell.

Benefits of the Cable Wood Chop

• Stronger core engagement: This exercise activates the transverse abdominis and obliques, which are key for trunk rotation.
• Full-body activation: Because it’s a compound exercise, it also engages your back, shoulders, and legs.
• Functional strength: You perform similar twisting movements in daily life, such as lifting and placing objects. Therefore, training this pattern improves real-world performance.
• Sports performance: Research shows that rotational power directly relates to improved results in sports like baseball, tennis, and golf.¹ ² As a result, athletes often include cable wood chops in their training programs.

Variations of the Cable Wood Chop

1. Seated Cable Wood Chopper

If standing balance is difficult, perform this variation on a bench. Because you’re seated, stability improves, making it easier to focus on controlled torso rotation. Set the pulley at shoulder level for smoother mechanics.

2. Reverse Cable Wood Chop (Low to High)

Also called a standing cable lift, this version begins with the handle at the bottom of the machine. Instead of pulling down, you pull up diagonally across your body until the handle is above your head. In addition, resistance bands can be used for a similar effect.

3. Wood Chop Lunge

Add a lunge while pulling the cable down across your body. This way, you strengthen your lower body while challenging your torso. Moreover, it improves balance and coordination.

4. High-Speed Wood Chopper

If your goal is power and explosiveness, perform the move quickly. However, you should first master slow, controlled wood chops. Then, complete short bursts at high velocity, rest for 10–15 seconds, and repeat.

Common Mistakes to Avoid

• Locking the lower body: Your knees and hips should rotate slightly. Otherwise, the stress shifts to your spine, increasing injury risk.
• Bending your arms: Keep your arms straight. Because if you bend them, your arms and shoulders take over instead of your core.
• Choosing too much weight: Heavy resistance often leads to poor form. Therefore, pick a weight you can control without stumbling or swinging.

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Safety and Training Tips

• If you have back, hip, or knee injuries, check with a doctor or physical therapist before attempting this move.
• In case you feel pain, stop immediately and reassess your form.
• Start with 8–10 reps per side. Over time, progress to 2–3 sets of 8–10 reps each.

Key Takeaway

The cable wood chop is not just a core builder—it’s a functional, athletic movement that translates into everyday strength and enhanced sports performance. Because it improves rotational power, stability, and balance, it’s one of the most effective exercises for a stronger, more resilient body.