Muscles Worked
Learn more in the Obliques training guide →
Primary
Obliques
Secondary
Core
Shoulders
Highlighted muscles
How To Perform
- 1 Set cable high. Stand sideways to the machine with feet shoulder-width.
- 2 Grip the handle with both hands. Pull it diagonally downward and across the body.
- 3 Rotate through the thoracic spine and obliques.
- 4 Return to start under control.
Form Cues
- ✓ The rotation comes from the thoracic spine and obliques — the pelvis stays relatively still.
- ✓ Control the return — do not let the cable pull you back.
Common Mistakes
- ✗ Rotating the pelvis rather than the torso.
- ✗ Using too much weight and losing control.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Woodchop, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Cable Woodchop? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Cable Woodchop should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for obliques. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Woodchop target?
Cable Woodchop primarily targets the Obliques. Secondary muscles include Core, Shoulders.
Is Cable Woodchop good for beginners?
Cable Woodchop is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Cable Woodchop, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.