Cable High to Low Wood Chop
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The Cable High to Low Wood Chop is a dynamic strength exercise performed on a cable machine, mimicking a chopping motion by pulling the handle from a high pulley down and across the body in a twisting arc. It primarily targets the abs, especially the obliques, while engaging the core, shoulders, and hips for rotational power and stability. Athletes, fighters, and anyone seeking improved torso strength and anti-rotation control benefit most from this functional movement.
How to Perform Cable High to Low Wood Chop
- 1Attach a single handle to the high pulley of the cable machine and select a moderate weight.
- 2Stand sideways to the machine with feet shoulder-width apart, holding the handle with both hands across your body at chest height (far hand on top).
- 3Engage your core, knees slightly bent, and pivot your back foot toward the machine for stability.
- 4Inhale, then exhale as you rotate your torso and pull the handle diagonally down across your body toward the opposite knee in a chopping motion.
- 5Pivot your hips and feet with the movement, keeping arms mostly straight, and fully extend through the low position.
- 6Inhale as you slowly reverse the motion, rotating back to the starting position with control.
- 7Perform 8-12 reps per side, then switch stance and repeat.
- 8Key form tips: Keep core braced throughout to protect your back; move from your torso, not just arms; avoid jerking the weight—use smooth, controlled speed. Common mistakes: Rounding the back or letting hips dominate the rotation.
