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Core ยท Rotation

Cable Woodchop

A compound rotation exercise for the obliques, done with a cable. It also works the abs and front delts.

Cable Compound Reps and weight Also called: woodchopper, wood chop

Muscles worked

Primary

Obliques

Do most of the work.

Secondary

Abs and Front delts

Help during each rep.

  • ObliquesSides of the trunkPrimary
  • AbsFront of the trunkSecondary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Turn from the trunk with the hips steady.
  3. Control both directions of the twist.
  4. Stay tall.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Turning from the hips only. Keep the hips steady and turn from the trunk.
  • Whipping the weight. Control both directions.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.