Abdominals
Cable Woodchopper
3 × 10 each side · Intermediate · Cable
How to do it
- Set a pulley to shoulder height and stand side-on, holding the handle with both hands, arms straight.
- Rotate your trunk away from the machine, moving the handle across your body in a controlled arc.
- Keep your arms long and let your hips turn slightly with the motion.
- Return slowly; the trunk muscles work hardest resisting the pull back.
Coach tip: Rotation under control is how the obliques are actually used in sport — keep the weight moderate.
About this exercise
The core's job is to resist and transfer force — bracing the spine while the arms and legs move. Training it directly builds a brace you can use in every lift and every sport.
Primary muscles
Rectus abdominis, obliques
Also working
Transverse abdominis, hip flexors, spinal stabilisers
Common mistakes
- Pulling on the neck or rushing through reps
- Letting the lower back arch and take over the work
- Holding your breath for the whole set instead of breathing behind the brace
Form & safety — Exhale as you exert and keep your ribs down. Stop if you feel strain in your lower back rather than work in your abdominals.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.