Zirv Fitness
Strength exercise

Woodchop (High to Low)

How to do it

  1. Set the cable pulley to a high position, attach a handle, and stand side-on to the machine with your feet wider than shoulder width.
  2. Grip the handle with both hands up and to one side at shoulder height with your arms extended and your knees softly bent for a stable base.
  3. Brace your core and rotate your trunk to pull the handle down and across your body toward your opposite hip, driving the arc with your obliques.
  4. Squeeze the obliques hard as the handle reaches the low outside of the opposite hip, then control the rotation back toward the start.
  5. Exhale sharply as you chop down and inhale on a slow return to the high starting position, resisting the cable the whole way.
  6. Keep your feet planted and your hips level, letting the trunk rotation power the chop rather than pushing through the legs or rounding the low back.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises

Related Core exercises

Cable High-to-Low Wood ChopCable Low-to-High Wood ChopCable Rotational ChopCable Wood ChopDumbbell WoodchopHanging Knee Raise (Oblique)
Type
Strength
Equipment
Cable Machine
Primary muscles
Core, External Obliques
Measured in
Reps and weight
Tools
1RM Calculator