Cable Chop High to Low
Auto DetectedCable chop from high to low that targets obliques and core for rotational strength and stability; used in functional training to enhance power and coordination.
About Exercise
Equipment
Single Cable Machine, Handle Cable Attachment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Shoulders, Glutes, 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
9/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lats
6/10Teres Major
Shoulders
5/10Anterior Delts, Medial Delts
Glutes
4/10Glute Medius
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a single handle to the high pulley of a cable machine. Stand sideways to the machine at arm's length with feet shoulder-width apart and knees slightly bent.
- Grip the handle with both hands and extend arms toward the pulley, turning torso away for pre-stretch.
- Engage core and pull the handle diagonally down and across body toward opposite hip.
- Rotate torso and pivot back foot while keeping arms relatively straight.
- Finish with handle at knee height near opposite thigh.
- Control return to start by resisting cable pull and maintaining core tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Lead with core not arms
- Keep spine neutral
- Pivot on back foot
- Maintain arm extension
- Brace abs throughout
Breathing
Inhale during return; exhale forcefully as you chop down while bracing core.
Tempo
2-0-2
Range of Motion
Start with arms extended at high pulley; end with handle at opposite knee level with full torso rotation but neutral spine.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use light weight to master form
- Stop if hip or knee discomfort
- Ensure stable athletic stance
- Progress gradually to prevent strain
Spotting
No spotter needed; use cable machine's safety features and start with light weights.
Common Mistakes
- Using arms to pull instead of rotating torso
- Rounding back or losing neutral spine
- Locking knees and hips
- Using momentum over control
- Excessive hip rotation shifting load from core
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Hip instability
Flexibility Needed
- Adequate torso rotation
- Shoulder flexion to 180 degrees
- Hip mobility for pivoting
Build Up First
- Master basic core bracing
- Familiar with cable machine use
- Competent standing posture control
Also known as
High-to-Low Cable Woodchop, Cable Woodchopper High to Low
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