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Resistance Band High-to-Low Wood Chop
Resistance band high-to-low chop that targets obliques, abs, and shoulders to build rotational strength and core stability; used for functional fitness and injury prevention.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Chest, Lower Back, Glutes, Quads, Hamstrings
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
8/10Rectus Abdominis, Transverse Abdominis
Shoulders
7/10Anterior Delts
Lats
6/10Teres Major
Chest
5/10Lower Back
4/10Erector Spinae
Glutes
3/10Quads
3/10Hamstrings
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor resistance band high at head height to a sturdy point. Stand sideways with feet shoulder-width apart, grip band with both hands extended upward and across body, core braced.
- Rotate torso and hips to pull band diagonally downward across body.
- Keep arms mostly straight and drive motion from core.
- Finish with hands at opposite knee, body rotated away from anchor.
- Slowly return to start by resisting band's pull.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive from core
- Keep arms straight
- Rotate hips with torso
- Brace abs throughout
Breathing
Exhale during the chop; inhale on the controlled return.
Tempo
2-0-1
Range of Motion
From arms extended high diagonally to hands at opposite knee, with full torso rotation.
Safety
Safety Notes
- Inspect band and anchor before use
- Avoid releasing under tension
- Prioritize form over resistance
- Ensure stable footing
Spotting
No spotter needed; perform in open space with safeties if available.
Common Mistakes
- Jerking the band
- Arms leading motion
- Poor core engagement
- Uneven rotation
When to Avoid
- Acute back pain
- Shoulder impingement
Flexibility Needed
- Thoracic rotation
- Hip mobility
Build Up First
- Basic core bracing
- Rotational movement pattern
Also known as
Banded High-to-Low Chop, High-to-Low Band Woodchop, Resistance Band Rotational Chop
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