Woodchop

See it in motion

How to do it

Connect a handle to a high cable. Stand sideways to the machine with your feet shoulder-width apart and grasp the handle with both hands above one shoulder. With arms mostly straight and a slight bend in your knees, pull the handle diagonally downward across your body toward the opposite hip, rotating your torso as you do. Reverse the motion under control to return the handle to the starting position. Repeat the reps before turning around to work the other side.

1. 1Feel your obliques and core engage as you pull the cable across your body in a diagonal path
2. 2Rotate through your torso and hips to feel a smooth chopping motion
3. 3Keep arms extended but not locked so you feel the movement originate from your torso

Common mistakes

• ×Avoid pulling with just your arms; don't let your shoulders take over
• ×Don't twist your knees or plant your feet incorrectly; pivot from the hips
• ×Avoid hyperextending or arching your back; maintain good posture

Muscles worked

The woodchop mainly works the obliques, upper abs, and lower abs, with the forearms and lats assisting.

• ObliquesPrimary
• Upper AbsPrimary
• Lower AbsPrimary
• ForearmsSupport
• LatsSupport
• Upper TrapsMinor
• QuadsMinor
• GlutesMinor
• Side DeltsMinor