Cable Woodchoppers
Set cable high or low, brace hips, and rotate ribs through the diagonal path.
Muscles
- 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.
Common errors
- Pulling with arms only
- Letting knees collapse
- UNKNOWN — no additional common error is recorded in the biomechanics dataset.
Programming by goal
| Goal | Sets × reps | Effort cap | Tempo |
|---|---|---|---|
| Strength | 3 × 3-6 | RPE ≤ 9 | 2-0-X-0 |
| Muscle growth | 3 × 8-12 | RPE ≤ 8 | 3-1-1-0 |
| Endurance | 3 × 15-25 | RPE ≤ 7 | 2-0-2-0 |
Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.
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
Related exercises
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
Cable Woodchoppers: core pattern, 2000 ms rep trace, engine-derived.