How to do a Cable Wood Chop (Low to High)
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Wood Chop (Low to High)
Target muscles worked
Instructions for Proper Form
The Cable Wood Chop (Low to High) is a dynamic, compound exercise that targets the core, obliques, and shoulders by moving the cable from a low position to a high position across the body. This variation emphasizes upward rotational strength, enhancing functional fitness and power, crucial for athletic performance. The diagonal movement pattern also engages and strengthens the entire kinetic chain, from the legs through the core and into the upper body, making it an effective exercise for improving overall body coordination and stability.
- Set the cable machine to its lowest position.
- Stand just behind it with the pulley to one side.
- Grasp the ends of the rope handle with both hands, palms facing each other.
- Maintain proper form and posture during this exercise by keeping your core engaged, back straight, and gaze forward.
- Engage your core, shoulders and back to raise the cable up and to the side.
- Hold this position for a moment.
- Keep tension in your core as you return to the starting position. Don't let the cable pull you back.
- Switch sides and repeat.
Weight & 1 Rep Max Calculator
Average Cable Wood Chop (Low to High) standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps22.5lbs30lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Cable Wood Chop (Low to High)
1. Cable Wood Chop
76.3 mSCORESWAPPED 428 TIMESThe Cable Wood Chop is a compound, rotational exercise targeting the obliques and core, enhancing rotational strength and stability. It mimics real-life movement patterns, beneficial for functional strength and improving athletic performance. The cable system ensures constant tension, making it more challenging than free-weight alternatives.
- Intermediate
- Abs
- Hi-Lo Pulley Cable
2. Ab Crunch Machine
96.1 mSCORESWAPPED 350 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Cable Crunch
88.8 mSCORESWAPPED 203 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
4. Standing Cable Core Twist
48.2 mSCORESWAPPED 144 TIMESStanding Cable Core Twist is a dynamic exercise that targets the entire core, with a particular focus on the obliques. This rotational movement enhances core stability, rotational strength, and the ability to generate power across the body. It's beneficial for athletes and those looking to improve functional strength.
5. Bicycle Crunch
91.8 mSCORESWAPPED 135 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
6. Crunches
94 mSCORESWAPPED 135 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
7. Russian Twist
96.2 mSCORESWAPPED 131 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
8. Leg Raise
96.5 mSCORESWAPPED 126 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
9. Plank
92.8 mSCORESWAPPED 116 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.