Cable Chop (High to Low)
Auto DetectedA standing cable exercise that involves pulling a cable attachment from a high pulley diagonally across the body to the opposite hip, primarily targeting the obliques and core for rotational stability and strength.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Lats, Shoulders
Popularity Score
7
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
6/10Rectus Abdominis, Transverse Abdominis
Lats
4/10Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds • Rest briefly between sets, focusing on core recovery.
How to Perform
Set the cable pulley high, slightly above shoulder height. Stand sideways to the machine, gripping the handle with both hands using a neutral grip. Step away to create tension and assume a square athletic stance.
- Initiate the movement by pulling the handle down and across your body diagonally toward the opposite knee or hip.
- Pivot your back foot and rotate your torso fully, keeping your arms mostly straight.
- Control the cable resistance slowly back to the starting high position.
- Complete all required repetitions on one side.
- Switch sides and repeat the movement, pulling across the body in the opposite direction.
Coaching Tips
Form Cues
- Lead with your torso
- Keep core tight
- Maintain athletic stance
- Rotate through hips
Breathing
Exhale forcefully as you pull the cable down and across the body, and inhale slowly as you control the return to the start.
Tempo
2-0-1
Range of Motion
Full rotation of the torso, starting with the handle above one shoulder and finishing near the opposite hip, maintaining slight knee flexion.
Safety
Safety Notes
- Focus on controlling the rotation; do not use excessive weight that compromises spinal control.
- Avoid this exercise if you have acute lower back pain.
Spotting
Not recommended. This is a core stability exercise; use appropriate weight and focus on control.
Common Mistakes
- Hunching the back instead of rotating the torso.
- Pulling primarily with the arms.
- Allowing the cable to snap you back quickly.
When to Avoid
- Acute lower back pain.
- Recent abdominal or spinal surgery.
Flexibility Needed
- Good thoracic spine rotation.
Build Up First
- Basic core bracing competency.
- Ability to maintain a neutral spine during light rotational movements.
Also known as
Cable Wood Chopper, Cable Woodchop, Standing Cable High-To-Low Twist, Wood Chopper
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