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IntermediateCoreCable MachineCompound

Cable Woodchopper

A rotational core exercise using a cable machine to improve core strength and stability. It targets the obliques, transverse abdominis, and shoulders.

Cable Woodchopper demonstration

Visual demonstration — Cable Woodchopper

Muscles Worked

Obliques (Primary)Transverse AbdominisShoulders

Step-by-Step Instructions

  1. 1Set the cable at a high position and attach a single handle.
  2. 2Stand sideways to the machine, feet shoulder-width apart.
  3. 3Grab the handle with both hands and pull it diagonally across your body to your opposite hip, rotating your torso.
  4. 4Slowly return to the starting position and repeat.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Rotate through your core, not just your arms.
  • Keep your core braced throughout.
  • Perform the movement in a smooth, controlled manner.

Common Mistakes to Avoid

  • Using arms instead of core.
  • Leaning or swaying the body.
  • Letting the cable snap back.

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