Zirv Fitness
Strength exercise

Woodchop (Low to High)

How to do it

  1. Set the cable pulley to a low 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 down at the outside of your near hip 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 up and across your body toward above your opposite shoulder, driving the arc with your obliques.
  4. Squeeze the obliques as the handle finishes high above the far shoulder, then control the rotation back down toward the start.
  5. Exhale as you chop upward and inhale on a slow return to the low starting position, resisting the cable the whole way.
  6. Keep your feet planted and your hips stable, letting trunk rotation lift the handle rather than driving up through the legs or calves.

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