Cable Chop
A cable machine exercise that performs a diagonal rotational chop to target obliques and core muscles, building rotational strength, stability, and functional power for athletic performance.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Shoulders, Lats, Glutes
Accessory Muscles
Quads, Hamstrings, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Transverse Abdominis, Rectus Abdominis
Shoulders
4/10Anterior Delts
Lats
3/10Glutes
3/10Quads
2/10Hamstrings
2/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Attach a single-handle to the high pulley of a cable machine. Stand sideways to the machine with feet shoulder-width apart, knees slightly bent, and grasp the handle with both hands extended toward the pulley, torso rotated toward it.
- Engage core and brace spine.
- Pull handle diagonally down and across body toward opposite hip, rotating torso and hips.
- Squeeze obliques at end position.
- Reverse motion slowly along same path, resisting cable tension.
- Return to start without letting cable pull you.
Coaching Tips
Form Cues
- Drive from core
- Keep arms straight
- Rotate from hips
- Maintain neutral spine
- Squeeze at bottom
Breathing
Exhale during the chop pull; inhale as you return to start. Brace core throughout.
Tempo
2-1-2
Range of Motion
From high pulley at shoulder height down to opposite knee; full torso rotation without spinal arch or round.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute back or shoulder injury
- Keep core engaged to protect spine
- Do not yank or use body swing
Spotting
Not typically needed; use machine's weight stack for safety. Partner can assist with form cues if desired.
Common Mistakes
- Using momentum instead of control
- Rounding back during pull
- Locking knees
- Over-rotating hips excessively
- Allowing shoulders to shrug
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate torso rotation
- Shoulder flexion to 90 degrees
- Hip mobility for rotation
Build Up First
- Master basic core bracing
- Familiarity with cable machines
- Hip hinge proficiency
Also known as
Cable Wood Chopper, Cable Wood Chop, Cable Woodchopper, Cable Up-Down Twist
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