Cable Wood Chop

Equipment

Gym Equipment Needed

Muscle Group

Core

Setup

Attach a single handle (or rope) to a cable machine. For the standard wood chop, set the pulley high (high-to-low). Choose a weight you can rotate smoothly without pulling you off balance. Stand sideways to the cable with enough space to fully rotate.

Starting Position

Stand with feet shoulder-width apart and knees slightly bent. Position yourself so the cable is pulling from your side and slightly behind you. Hold the handle with both hands, arms extended (soft bend in elbows), and bring the handle up near the outside of your top shoulder. Brace your core, keep your ribs down, and set your shoulders “down and back.” Your hips and shoulders start rotated slightly toward the cable.

Execution

Inhale and brace. Pull the handle down and across your body toward the opposite hip, rotating through your torso while keeping your arms mostly extended. Let your back foot pivot naturally so your knees and hips rotate smoothly. Keep your chest tall and avoid shrugging. Exhale as you finish the chop, pausing briefly at the end position with your core tight. Slowly return along the same path under control, resisting the cable as you rotate back to the start. Repeat for the desired reps, then switch sides.

Tips on doing this exercise

Think “rotate ribs and hips together”—your torso should move as one strong unit.

Keep ribs down and glutes lightly engaged to protect your low back.

Control the return (2–3 seconds) for better core training.

Pivot your foot to rotate smoothly and keep knees tracking comfortably.

To change emphasis: set pulley low-to-high for an “upper” wood chop, but keep the same braced, controlled rotation.

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Common Mistakes

Using arms only and not rotating through the torso/hips

Letting the low back twist excessively instead of rotating as a unit

Overarching the back or letting ribs flare (losing core control)

Moving too fast and using momentum rather than control

Not pivoting the feet and forcing rotation through the knees

Choosing too much weight and getting pulled off balance

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Recommended Ranges

Core strength/stability: 3–4 sets of 8–12 reps per side (controlled tempo)

Hypertrophy/conditioning: 2–4 sets of 12–15 reps per side

Beginner: 2–3 sets of 6–10 reps per side (lighter, strict form)
Rest 45–90 seconds between sets.

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