Cable Low-to-High Chop
A rotational cable exercise targeting obliques and core to build rotational power and stability; used for functional strength and sports performance.
About Exercise
Equipment
Single Cable Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Glutes, Shoulders, Lats
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
7/10Rectus Abdominis, Transverse Abdominis
Glutes
5/10Glute Medius
Shoulders
4/10Medial Delts
Lats
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set cable pulley to lowest position and attach single D-handle. Stand sideways to machine at arm's length, grasp handle with both hands extended to hip, feet shoulder-width apart, core engaged, knees soft.
- Rotate hips and torso while pulling handle diagonally upward across body.
- Extend arms overhead near opposite shoulder with slight elbow bend.
- Pivot back foot to follow rotation.
- Maintain neutral spine throughout.
- Slowly resist cable to return to start position.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive from hips
- Core braced tight
- Arms as levers
- Pivot and follow
- Eyes on handle
Breathing
Inhale to prepare and during return; exhale forcefully during the chop rotation.
Tempo
2-0-1
Range of Motion
Pull from low at hip level to full extension overhead opposite side; achieve 45-60 degrees torso rotation without lumbar arching.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start light to master form
- Keep spine neutral no twisting
- Control eccentric phase
- Engage core to protect back
Spotting
Spotting not required; partner can assist with form cues or light weight selection.
Common Mistakes
- Pulling with arms only
- Arching lower back
- Using momentum
- Shrugging shoulders
- Fixed feet no pivot
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate thoracic rotation
- Hip mobility for pivoting
Build Up First
- Basic core bracing
- Familiarity with cable machines
Also known as
Cable Wood Chop, Low to High Woodchop, Rotational Cable Chop
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