High-to-Low Cable Woodchop
A diagonal chopping motion that pulls a cable from a high anchor across the body toward the opposite hip. It trains rotational power and oblique strength.
Primary muscles
- Obliques
Secondary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Lats (Latissimus Dorsi)
- Front Delts
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a cable pulley high, stand side-on with feet wider than shoulders and grab the handle with both hands above your near shoulder.
Brace your abs and keep your arms nearly straight.
Pull the handle diagonally down and across your body toward your opposite hip.
Rotate through your torso and pivot the back foot as you finish.
Return slowly along the same path and repeat, then switch sides.
Breathing: Exhale as you chop down, inhale as you return.
Coaching tips
Rotate through the trunk
Arms guide, core drives
Control the return
Common mistakes
Pulling with the arms only
Rounding the back
Using too much weight
Safety notes
Pivot the back foot so the rotation doesn't twist the knee.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.