Cable Woodchop

How to do it

1. Set a handle on a high pulley and stand side-on, feet wider than your shoulders.
2. Grip the handle with both hands and start with your arms up and across at the high side.
3. Pull down and across your body toward the opposite hip, rotating through your trunk.
4. Let your back foot pivot as you turn.
5. Return under control. Power comes from your trunk rotating, not from your arms pulling.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Cable Crunch, it loads Abs 60 points lower, Obliques 60 points higher, Front delts 10 points higher. Compared with the Dumbbell Windmill, it loads Hamstrings 35 points lower, Abductors (outer hip) 30 points lower, Side delts 25 points lower. It needs Cable machine where the other uses Dumbbells.

Other ways to train this

• Cable Crunch Cable machine
• Hanging Leg Raises Pull-up barIntermediate
• Machine Crunch Machines
• Dumbbell Russian Twist Dumbbells
• Plank Bodyweight
• Ab Wheel Rollout Ab wheelProfessional
• Crunches Bodyweight
• Lying Leg Raises Bodyweight
• Decline Crunch BodyweightBench
• Bicycle Crunches Bodyweight
• Side Plank Bodyweight
• Russian Twist Bodyweight
• Hanging Knee Raises Pull-up bar
• Cable Pallof Press Cable machine
• TRX Plank Suspension trainerIntermediate
• TRX Side Plank Suspension trainerIntermediate
• Sit-Ups Bodyweight
• Reverse Crunches Bodyweight
• Dumbbell Side Bend Dumbbells
• Kettlebell Russian Twist KettlebellsIntermediate
• Toes to Bar Pull-up barIntermediate

Other exercises for the Obliques

• Dumbbell Windmill 85% DumbbellsIntermediate
• Lying Windshield Wipers 80% Bodyweight
• Kettlebell Windmill 80% KettlebellsProfessional
• Turkish Get-Up 70% KettlebellsProfessional

Exercise illustrations and data by RepDB (repdb.co), used under licence.