Cable Standing Low To High Wood Chopper
A standing low-to-high cable wood chopper that builds rotational power through the obliques and the entire trunk.
How to do it
- Set the pulley to the low position, attach a single handle, then stand side-on to the cable stack.
- Grab the handle with both hands and stand with feet shoulder-width apart and knees slightly bent.
- Brace your core and start with the handle by the hip nearest the stack, arms extended.
- Rotate your torso and pull the handle up and across your body to a point overhead on the opposite side.
- Pivot on your back foot and let your hips follow the rotation, finishing with your arms extended overhead.
- Slowly reverse the path back to the start over 2–3 seconds, then repeat for 10 reps per side.
Key technique cue
Pivot the back foot and hips with the handle — don't twist from the lower back.
Common mistakes
- ✕ Pulling with the arms instead of rotating from the core, which switches off the obliques.
- ✕ Keeping the feet planted flat, which locks the hips and forces the lower back to take the rotation.
- ✕ Rushing the return and letting the cable yank the handle back instead of controlling it.
- ✕ Going too heavy and rounding the lower back at the top, which risks a spinal injury.
Benefits
- ✓ Builds rotational power through the obliques and the entire trunk.
- ✓ Trains the hip-to-shoulder energy transfer used in throwing and striking sports.
- ✓ Strengthens the core in a standing, sport-specific pattern.
Progression: from easier to harder
-
Step 1 -
Step 2 You are here - Cable Standing Low To High Wood Chopper
- Cable Wood Chopper
- Cable Chop
About the exercise
The Cable Standing Low To High Wood Chopper is a rotational core exercise performed at a low pulley with a single handle. By driving the cable from hip level up across the body to a point overhead on the opposite side, it trains the obliques and abs through a powerful diagonal rotation. The pattern mirrors the rotational drive used in throwing, swinging and striking sports, which makes it a key exercise for athletic training. It is a high-value addition to athletic conditioning, rotational sport training and core days. It is especially valuable in golf, baseball, hockey and combat sports, where rotational power carries straight over to performance. It also works well in advanced core training for athletes who have outgrown crunches and planks.
Updated
Similar exercises
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.