Cable Chop
A rotational core exercise using a high cable pulley. It involves pulling the handle diagonally across the body, targeting the obliques and abs to build rotational strength and power.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Shoulders, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts
Glutes
4/10Glute Max
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-90 seconds • Use shorter rest for conditioning or longer rest for maximal power focus.
How to Perform
Set the cable pulley to a high position. Stand sideways to the machine, grasping the handle with both hands, arms extended toward the pulley. Step away to create tension and assume a square, athletic stance.
- Maintain tension in your core and glutes, bracing your midsection.
- Pull the handle down and across your body diagonally toward the opposite knee.
- Allow the hips and shoulders to rotate naturally, keeping the arms mostly straight.
- Finish the movement with the hands near the opposite hip.
- Slowly and deliberately control the cable back to the starting position.
- Complete all reps on one side, then switch stance and repeat on the other side.
Coaching Tips
Form Cues
- Chop down and across.
- Brace your midsection tight.
- Rotate hips and chest.
- Control the return.
Breathing
Inhale during the controlled return (eccentric phase); exhale forcefully as you chop the cable across the body and brace the core throughout.
Tempo
2-0-1
Range of Motion
The handle moves from shoulder height on the cable side to outside the opposite hip, ensuring rotation through the trunk.
Safety
Safety Notes
- Start with light weight to ensure control over the rotational movement.
- Control the eccentric phase to protect the lower back.
- Maintain a stable lower body stance throughout the movement.
Spotting
Not recommended; the exercise is self-regulating core work. Use lighter resistance if control is lost.
Common Mistakes
- Leading with only the arms and not rotating the torso.
- Bending excessively at the waist or leaning forward.
- Letting the cable yank you back during the eccentric phase.
- Using momentum instead of controlled muscle force.
When to Avoid
- Acute low back pain or disc issues.
- Uncontrolled core instability.
- Recent abdominal surgery.
Flexibility Needed
- Adequate thoracic spine rotation.
Build Up First
- Competency in bracing the core.
- Basic standing balance and stability.
Also known as
Cable Woodchopper, High-to-Low Cable Chop, Torso Chop
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