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Resistance Band Low-to-High Wood Chop
A rotational band exercise mimicking upward chopping that targets obliques and core for rotational power and stability; builds functional strength and coordination across full body.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lats, Glutes, Quads, Hamstrings, 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
10/10External Obliques, Internal Obliques
Abs
8/10Transverse Abdominis, Rectus Abdominis
Shoulders
6/10Anterior Delts
Lats
5/10Glutes
4/10Glute Max
Quads
3/10Hamstrings
3/10Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor resistance band low to a sturdy point like a door or rack. Stand sideways with feet shoulder-width, knees bent, gripping band with both hands at far hip.
- Brace core and maintain neutral spine.
- Rotate hips and torso to pull band diagonally upward across body.
- Keep arms straight as levers, gaze following hands.
- Pivot back foot on ball to aid rotation.
- Reach hands to opposite shoulder level at top.
- Control return by resisting band's pull to start position.
- Switch sides after reps.
Coaching Tips
Form Cues
- Initiate from hips
- Keep core braced
- Arms as levers
- Pivot on back foot
- Eyes on hands
- Resist on return
Breathing
Inhale during return to start; exhale forcefully during the chop rotation while bracing core.
Tempo
2-0-1
Range of Motion
From low hip position across body to eye level near opposite shoulder, with full torso rotation and neutral spine.
Safety
Safety Notes
- Secure anchor firmly
- Use appropriate band tension
- Avoid if acute back pain
- Maintain neutral spine
- Start light for form
- Stop on sharp pain
Spotting
Spotting not required; self-spot with lighter band or use door anchor for stability.
Common Mistakes
- Pulling with arms only
- Rounding back
- Letting band snap back
- Excessive arm bend
- Poor stance alignment
- Neglecting opposite side
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate hip rotation
- Thoracic spine mobility
- Shoulder flexion range
Build Up First
- Core bracing proficiency
- Basic rotational awareness
- Stable single-leg stance
Also known as
Banded Woodchop, Low to High Band Chop, Rotational Band Chop
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