What should I feel during Cable Woodchoppers?

Obliques create rotation while hips stay controlled.

What are common mistakes with Cable Woodchoppers?

Pulling with arms only; Letting knees collapse

What can I do instead of Cable Woodchoppers?

Russian Twists, Pallof press, Medicine ball rotational throw

Cable Woodchoppers

Set cable high or low, brace hips, and rotate ribs through the diagonal path.

family=woodchopperspattern=rotationmechanic=isolationequipment=cable

Muscles

muscle emphasis · training guidance

obliquesPRIME

transverse abdominis68

quadratus lumborum56

Primary: obliques
Supporting: transverse abdominis, quadratus lumborum

Mechanics

Pattern: rotation
Equipment: cable, band
Geometry: 180° Core Alignment
Target feel: Obliques create rotation while hips stay controlled.
Progression: Add range before stack weight.
Regression: Use a band and smaller diagonal.

Watch for

Pulling with arms only
Letting knees collapse

Equipment context

Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep. Bands add accommodating resistance: tension rises as the band stretches, making the lockout harder.

Substitutions

Russian Twists
Pallof press
Medicine ball rotational throw

See all 7 obliques exercises in the Atlas

Progression ladder

Beginner / regression: Use a band and smaller diagonal.
Standard: Cable Woodchoppers
Advanced / progression: Add range before stack weight.

Atlas metrics

Movement pattern: rotation
Primary target: obliques
Supporting muscles: transverse abdominis, quadratus lumborum
Equipment: cable, band
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Cable Woodchoppers?: Set cable high or low, brace hips, and rotate ribs through the diagonal path.
What should I feel during Cable Woodchoppers?: Obliques create rotation while hips stay controlled.
What are common mistakes with Cable Woodchoppers?: Pulling with arms only; Letting knees collapse
How do I progress Cable Woodchoppers?: Add range before stack weight.
What can I do instead of Cable Woodchoppers?: Russian Twists, Pallof press, Medicine ball rotational throw