Wood Chopper

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Position the cable pulley at head height, stand sideways to the machine, and grip the handle with both hands.
• Extend your arms fully, pivot your back foot, and establish a strong athletic stance with your knees slightly bent.
• Rotate your torso to pull the cable diagonally downward across your body, keeping your arms straight and core braced.
• Control the weight back to the starting position by resisting the pull of the cable with your abdominal muscles.

Common mistakes

• Bending the elbows to pull the handle with the arms instead of rotating the torso to move the weight.
• Keeping the hips and feet static, which puts excessive twisting stress on the lower back and knees.
• Performing the movement too quickly and letting the weight stack crash back instead of controlling the return.

Frequently asked questions

Should I rotate my hips during the wood chopper?

Yes, you should pivot your back foot and allow your hips to rotate slightly to protect your knees and lower back while maximizing core power.

Can I perform this exercise from a low-to-high angle?

Yes, performing the movement from a low pulley to a high position is a valid variation that targets the core muscles from a different angle.

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