Looking for an exercise to light up those obliques? Few exercises are more exhilarating than the cable woodchopper.
As the name implies, the motion mimics that of chopping wood. So, you don’t have to take that cabin trip up in the mountains to get the adrenaline pumping. Instead, get to your local gym, find a cable station, and start chopping.
At Back Muscle Solutions, we believe a strong core plays a huge role in diminishing back pain. Add the cable woodchopper to your exercise routine, and you’ll benefit from
→ Stronger obliques
→ Show-stopping abs
→ Rotational power in your core
Today, we’ll compare 4 popular variations of the cable woodchopper:
1) Horizontal (Side-to-Side) Cable Woodchopper
2) High-to-Low Cable Woodchopper
3) Low-to-High Cable Woodchopper
4) Kneeling Cable Woodchopper
We’ll talk how to, muscles worked and pro tips for all variations!
Then, I’ll also cover:
- General Pro Tips for All Cable Woodchopper Variations
- Cable Woodchop Exercise Benefits
So, chop chop! Let's get into it.
Cable Woodchopper How To: All Variations
As I mentioned, there are 4 popular cable woodchopper variations that we'll focus on today.
When it comes to your functional ab training, I recommend adding in all 4 of these variations. This allows you to really hit those obliques from all angles, building well-rounded abs.
Try one cable woodchopper variation in your routine for several weeks. Then, switch it up to a different variation. You’ll most likely feel a different level of soreness in your obliques...just from working them in a slightly different direction.
#1: Horizontal (Side-to-Side) Cable Woodchopper
The horizontal cable woodchopper is the most popular of all the variations. And probably the most straightforward.
How to Do the Horizontal Cable Woodchopper
1) Attach a D-handle to a cable machine, and adjust the machine to your desired weight.
2) Set the cable somewhere between chest and hip level.
3) Grab the D-handle with both hands. (I’ll cover the best grips in the pro tips section!)
4) Then, step out to the side of the cable machine–far enough so that the weight does not touch the stack.
5) Take a wide stance with your feet.
6) Turn toes out slightly away from the machine, and turn your face in that same direction.
7) Keeping both arms mostly straight, pull the cable out to your side.
8) Next, slowly return the cable back to the starting position.
9) Repeat for 8-10 reps.
10) Then, switch sides, so you hit both obliques.
Muscles Worked: Horizontal Cable Woodchopper
The muscles worked for most cable woodchopper exercise variations are very similar. For all cable woodchoppers, you’ll work your:
→ Obliques
→ Transverse Abdominis
→ Rectus Abdominis
→ Erector Spinae
Additionally, you’ll have some side muscles kick in for extra stability:
→ Quads
Pro Tips: Horizontal Cable Woodchopper
Keep the cable perpendicular:
When you set up, make sure you are not too far out in front of the cable or too far behind the cable.
In general, make sure the cable is perpendicular to the machine as you reach it across your body. This will allow for the best oblique activation.
#2: High-to-Low Cable Woodchopper
The high-to-low cable woodchopper is a variation that involves setting the cable to a higher position on the pulley and bringing it down lower.
Out of all he variations, this one feels the most like chopping wood as you pull the weight from high to low.
You’ll most likely be able to increase the weight here as compared to the side-to-side variation.
How to Do the High-to-Low Cable Woodchopper
1) Set the cable to about head height–not all the way to the top of the pulley.
2) Like the side-to-side cable woodchopper, grab the D-handle with both hands.
3) Then, step out to the side of the cable machine–far enough so the weight doesn't touch the stack.
4) Take a wide stance with your feet, and turn your toes slightly in the opposite direction of the machine.
5) Start with your arms straight and lifted above your head–to the side of the machine. This is your starting position.
6) Next, pull the handle down across your body and toward the opposite hip. As you do this, you should allow a slight rotation in your hips and legs.
7) Slowly return the weight back up to the top.
8) Repeat for 8-10 reps.
9) Switch sides.
Muscles Worked: High-to-Low Cable Woodchopper
In addition to all the muscles worked for a horizontal cable woodchopper, the high-to-low and low-to-high variations will add some latissimus dorsi activation.
Pro Tips: High-to-Low Cable Woodchopper
Keep your arms straight:
Avoid making this just an arm movement. This happens especially if you end up bending your elbows a lot during the motion.
If you do this, you turn the exercise way more into an arm exercise and way less into an ab or oblique exercise.
To target your abs, keep your arms mostly straight, especially the arm that’s reaching across your body to grab the D-handle.
#3: Low-to-High Cable Woodchopper
The low-to-high variation will most likely require slightly less weight than the previous two variations.
That’s because this version is especially difficult as it requires you to start the motion with the lower obliques engaging and then transfer the weight to your upper rectus abdominis muscles.
How to Do the Low-to-High Cable Woodchopper
1) This time, start with the cable at its lowest position.
2) Grab the D-handle with both hands.
3) Step out to the side of the machine–far enough so the weight doesn’t touch the stack.
4) Take a wide stance with your feet, pointing your toes out slightly away from the machine.
5) Start with your arms straight and your body rotated slightly down and toward the machine.
6) Next, use your arms to bring the weight up and across your body–with your arms extended up and away from the machine.
7) Slowly lower back down to the starting position.
8) Repeat for 8-10 reps.
9) Then, switch sides.
Muscles Worked: Low-to-High Cable Woodchopper
Just like the high-to-low, the low-to-high cable woodchopper engages your lats in addition to the muscles worked for the horizontal cable woodchopper.
Pro Tips: Low-to-High Cable Woodchopper
Bring your arms all the way up:
A sure sign of starting to lose steam on this variation is not bringing your arms all the way up at the top of the motion.
Your arms should remain mostly straight. And your hands should be about head-level or even slightly higher at the top of the motion.
#4: Kneeling Cable Woodchopper
This is my personal favorite of the cable woodchopper exercise variations. The kneeling position allows you to place less emphasis on your lower body. This often equals greater core activation.
I also like how stable it feels while you’re kneeling. You may still feel your body getting tugged slightly by the weight, but in my opinion, the kneeling position allows for more stability in general.
To take it easy on your knees, you may want to use a pad or a folded-up yoga mat.
How to Do the Kneeling Cable Woodchopper
1) Set the cable to chest height or slightly lower.
2) Set up a pad to the side of the cable machine–far out enough so when you pull on it, the weight doesn’t touch the stack.
3) Grab the D-handle with both hands.
4) With the knee closest to the cable machine, kneel down on the pad.
5) Place your opposite foot on the ground in front of you–with this knee forming a 90-degree angle.
6) Start with your arms straight and across your body–with the D-handle closest to the machine.
7) Now, just like the horizontal cable woodchopper, draw the cable across your body to the other side.
8) Slowly return the cable to the starting position.
9) Repeat for 8-10 reps.
10) Repeat on the other side.
Muscles Worked: Kneeling Cable Woodchopper
Though you’ll find less lower body engagement, you may still feel some quad engagement in your front leg as it works to stabilize you.
This quad activation you feel, however, should be for postural stability and not as much for power.
Pro Tips: Kneeling Cable Woodchopper
Press the front foot into the ground:
Even though this is a very stable version of the cable woodchopper, I find it can be easy to cave your knee in and to start wobbling, especially if you go heavier with the weight.
What helps is pressing the front foot firmly into the ground, using it to stabilize as you light up your obliques.
General Pro Tips for All Cable Woodchopper Variations
There are also some general pro tips that truly apply to all cable woodchoppers we covered today. Follow these tips to feel confident in your form…and your ab work!
Pro Tip #1: Do Not Use your Arms
Okay, of course you have to use your arms for this exercise–to drive the cable across your body in some capacity.
But at the end of the day, the cable chop is an oblique exercise and not an arm exercise.
So, to take the arms out of the equation as much as possible:
→ Keep your arms mostly straight, especially the arm farthest away from the machine.
→ Avoid bending your elbows, and focus on the ab contraction during the exercise.
Pro Tip #2: Avoid Hunching your Shoulders
One other way you could potentially take the attention off getting show-stopping abs is to hunch your shoulders. This is just another way your arms will try to step in to help your abs out.
But if you want cut abs, keep your arms straight and shoulders in line–not hunched over.
Pro Tip #3: Head Direction
There’s a lot of conflicting information out there about what direction your head should face when performing a cable woodchopper exercise.
Personally, I felt the most oblique work when keeping my head turned slightly away from the cable machine through the entire exercise–the same direction as my feet are turned. I find that helps me fully commit to the twist and the oblique contraction.
Some people like to turn their head with the D-handle through the movement as well. Play around with it, and find what works for you!
Pro Tip #4: What Grip to Take
Grip can also be a matter of preference.
Some people like gripping one hand over the other on the D-handle. If you choose this grip, I recommend starting by grabbing the handle with the arm farthest away from the machine. Then, with the arm that’s closer, cup your palm over your other hand.
Another popular grip is interlacing your fingers. Personally, I prefer this grip because I feel like it strengthens the grip, allowing me to truly focus on my abs.
Pro Tip #5: How Far to be From the Machine
As we’ve been saying, when you start the exercise, the weight on the cable machine should be pulled up and suspended, not touching the stack.
To accomplish this, most people need to step about 2-3 feet away from the machine.
I wouldn’t go any further than that from the machine. Going too far will negatively impact your form.
And standing too close won’t maximize the resistance you feel.
Pro Tip #6: Lower Body Movement
In all able woodchopper variations besides the kneeling cable woodchopper, your lower body should have some form of movement.
Avoid totally locking out your lower body.
You’ll most likely find this happens naturally as you get into a rhythm with the reps. Your hips and knees will rotate just slightly with the movement. In fact, if you do go heavier with the weight, adding a rotation in that farther leg will help with the weight.
That said, your lower body should not move too much.
Pro Tip #7: Ab Engagement
With so many other body parts involved in this exercise, it’s easy to ignore the star of the show here: the obliques.
Avoid simply hoisting the cable across your body without engaging your core.
I find it helps to brace and engage your core before you even get started. Feel that ab contraction right at the beginning and hold it all the way through.
To maintain a close body-mind connection, picture your obliques crunching as you woodchop, and this will help you keep the attention where it needs to be.
Pro Tip #8: Stay Light With the Weight
I recommend starting lighter with the weight. You can increase from there. That said, keep an eye out for any body language or arm bending, which would tell you that you're compensating for too much weight.
Cable Woodchop Exercise Benefits
Functional Ab Strength
The motion of rotating your core is something we do just about every day. Strengthening the muscles that help you rotate benefits you during everyday motions.
Athletic Strength
Many sports require some form of rotational core movement. The cable chop helps build strength and familiarity with this motion for athletes and people who enjoy an active lifestyle.
Less Back Pain
A stronger core often equals less back pain. In fact, the obliques are very close in proximity to many lower back muscles, including the quadratus lumborum (QL) muscles. And both help with bending your torso to the side and trunk stabilization.
Learn more about the QL and its role in lower back pain in the article below:
“QL Muscle Release Techniques”
And to learn about the massage tool we specifically created for the QL muscle, click the button below.
Cable Woodchopper Alternatives
If cable woodchoppers aren’t cutting it for you…or if you just want some cable woodchopper alternatives to choose from, here are some of our best oblique training articles.
Cable Woodchopper Alternatives:
“Oblique Twists: 6 Oblique Twist Variations for a Strong Core”
“Cherry Pickers: Ultimate Oblique Ab Exercise”
“Oblique Exercises For An Athletic Core And Bulletproof Lower Back”
“9 Best Oblique Stretches to Armor Up Your Core & Back”
Cable Woodchopper FAQs
What muscles do cable wood chops work?
Cable woodchoppers work mostly the obliques, but you can also expect activation from your other core muscles, such as the transverse abdominis and rectus abdominis. Additional muscles are the erector spinae, glutes, hamstrings, quads, and shoulders.
How to cable wood chop?
To cable wood chop, set up at a cable station, and use your arms to pull the cable across your body…like you’re chopping wood. You can do this side-to-side, high-to-low, or low-to-high.
Are cable wood chops good?
Cable wood chops are one of the best oblique exercises. Since it’s a compound movement, it also strengthens other muscles, too!
Is cable woodchop high or low?
The cable wood chop can be either high-to-low OR low-to-high. Both variations are effective.
Should I be doing wood choppers side to side or high to low?
Both side-to-side or high-to-low variations are effective with the cable woodchopper. I recommend adding in all variations to your workout routine so you have well-rounded obliques and hit them from all angles.
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