Cables
Cable wood chop
Cable wood chop mainly works your obliques and abs. It also helps your front shoulders, glutes, and lats.
Step by step
- Stand sideways to the high cable, feet shoulder-width apart.
- Rotate your torso and pull the handle diagonally down.
- Return slowly, resisting the pull of the cable.
What you should feel
A twist and squeeze in the sides of your abs; your lower back and arms should not take over.
Common mistake
Chopping with just your arms; keep them long and turn your chest and hips.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Side plankObliques
Russian twistObliques, Abs
Dumbbell side bendObliques
Kettlebell windmillObliques, AbsQuestions
What muscles does the cable wood chop work?
Cable wood chop mainly works your obliques and abs. It also helps your front shoulders, glutes, and lats.
Can I do the cable wood chop at home?
Not easily, it needs this: cables. At home, try instead: side plank, russian twist, and dumbbell side bend.
How many sets and reps of the cable wood chop?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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