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Core Cable Intermediate Compound Video

How to do the Cable Wood Chop

Primary: Obliques · also works Core, Lower Back, Shoulders, Traps, Upper Back.

The Cable Wood Chop is an excellent exercise targeting the oblique muscles. It involves a twisting motion that mimics a chopping action, which engages the core, shoulders, and back muscles, providing a functional workout beneficial for daily activities and athletic performance. Using a cable machine allows for consistent tension throughout the movement, helping to develop strength and stability in the core. This exercise also promotes rotational power, which is essential in many sports and fundamental movements.

Demo video: Cable Wood Chop · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a handle to the highest point of a cable machine.

  2. 2

    Stand beside the machine, feet shoulder-width apart, and grasp the handle with both hands above one shoulder.

  3. 3

    Pull the handle down and across your body to your opposite hip, rotating your torso as you move.

Coaching cues

  • Keep your core engaged throughout the motion to protect your lower back.
  • Use a controlled motion, avoiding any jerking or swinging.
  • Breathe out as you pull the handle down, and breathe in as you return to the starting position.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Wood Chop alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Pallof PressCable · beginner Cable Standing Russian TwistCable · intermediate Bicycle CrunchBodyweight · beginner Plank Shoulder TapBodyweight · beginner Russian TwistBodyweight · beginner Side PlankBodyweight · beginner

Frequently asked questions

What muscles does the Cable Wood Chop work?

Primary: Obliques. Secondary: Obliques, Core, Lower Back, Shoulders, Traps, Upper Back

How many sets and reps of Cable Wood Chop should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Wood Chop?

Same movement pattern, different equipment: Pallof Press, Cable Standing Russian Twist, Bicycle Crunch, Plank Shoulder Tap, Russian Twist, Side Plank.

Is the Cable Wood Chop good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.