Cable Standing Wood Chopper
Strengthen your core with the Cable Standing Wood Chopper! Rotate your way to a stronger, more defined midsection.
The Cable Standing Wood Chopper is a compound exercise that mainly works the core, with help from the back and hip abductors (outer thighs). You'll need: single handle attachment or cable machine.
Required Equipment
Cable Standing Wood Chopper Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Hip Abductor (gluteus medius)
Cable Standing Wood Chopper Variations and Alternatives
How to do the Cable Standing Wood Chopper
Setup: Adjust the cable machine so the pulley is set to a high position. Attach a single handle to the cable.
Starting Position: Stand with your feet shoulder-width apart, facing sideways to the cable machine. Grasp the handle with both hands, keeping them extended above one shoulder.
Positioning: Bend your knees slightly and engage your core for stability. Your arms should be straight and your hands should be held together under the handle.
Movement: Pull the handle down diagonally across your body towards your opposite hip. As you perform the movement, rotate your torso and pivot your back foot to enhance the rotational aspect of the exercise.
End Position: Finish the movement when your hands reach your hip on the opposite side, maintaining control of the cable throughout the movement.
Return: Slowly return to the starting position by reversing the movement, allowing the cable to pull your arms back to the starting point while maintaining control.
Repetitions: Perform 10-15 repetitions on one side, then switch to the other side and repeat.
Tips: Keep your movements smooth and controlled. Focus on using your core muscles to drive the motion, rather than relying solely on your arms. Adjust the weight on the cable machine to ensure you can maintain proper form throughout the exercise.
Cable Standing Wood Chopper FAQs
What muscles does the Cable Standing Wood Chopper work?
The Cable Standing Wood Chopper mainly works the core, with help from the back and hip abductors (outer thighs). The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Cable Standing Wood Chopper?
Single handle attachment or cable machine.
Is the Cable Standing Wood Chopper a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Cable Standing Wood Chopper variations and alternatives?
Similar exercises include the Band Half Kneeling Chop, Bodyweight Woodchopper, Cable High-Low Woodchopper and Cable Oblique Twist.
Training calculators
Work out the numbers behind your training before your next session.