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Standing Cable Wood Chop
PullCompoundPulleyBeginner
Muscles worked
Front
Back
AbdominalsShoulders
Instructions
- 1Connect a standard handle to a tower, and move the cable to the highest pulley position.
- 2With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
- 3With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
- 4In one motion, pull the handle down and across your body to your front knee while rotating your torso.
- 5Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
- 6Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
- 7Repeat to failure.
- 8Then, reposition and repeat the same series of movements on the opposite side.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Cable Wood Chop
The standing cable wood chop mimics a wood-chopping motion, a diagonal rotational movement that intensely works the obliques by combining flexion, rotation and high-pulley resistance. Standing sideways to the cable, you pull the handle diagonally toward the opposite knee, an excellent functional exercise for rotational trunk power.
check_circleBenefits
- check_circleIntensely works the obliques through a diagonal movement
- check_circleFunctional exercise with direct sports transfer
- check_circleCombines flexion, rotation and resistance in one movement
lightbulbExecution tips
- lightbulbRotate the hips and feet along with the movement
- lightbulbKeep the arms extended throughout the motion
- lightbulbControl the speed; don't let the cable pull you
warningCommon mistakes
- warningArms bending during the pull
- warningRotation coming only from the arms and not the trunk
- warningToo much load that compromises technique
helpFrequently asked questions
Where should the power of the movement come from?expand_more
Mainly from hip and trunk rotation, the arms mostly just transmit the force.
Can this be done bottom to top as well?expand_more
Yes, by reversing the pulley positions for an upward movement that varies the stimulus.
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