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All abs & core exercisesAbs & Core · Gym

Cable Woodchop

Diagonal cable chop trains rotational power and anti-rotation.

IntermediateCable + rope3 × 10/side
Cable Woodchop demonstration thumbnail — How To: Oblique Twist "Wood Chopper" (LF CAble)
ObliquesCable + rope

Cable Woodchop

Demo · ScottHermanFitness

Verified Cable Woodchop demonstration by ScottHermanFitness. Click to play.

How to do the Cable Woodchop

  1. 1Pivot the back foot
  2. 2Pull from the core
  3. 3Keep arms straight

Benefits of the Cable Woodchop

  • Builds strength and size in the obliques explosively, training power as well as size
  • Also trains core as supporting movers
  • Constant tension through the full range — no easy point in the rep
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services