Woodchop
Core
Weight & Reps
Cable
Woodchops are a rotational core exercise performed with a cable or dumbbell. The diagonal chopping motion works the obliques, transverse abdominis, and shoulders in a functional movement pattern.
How to Do Woodchop
- Set the cable at the highest position and stand sideways to the machine
- Grip the handle with both hands and rotate your torso diagonally downward across your body
- Pivot your feet and hips as you chop — the power comes from your core, not your arms
- Control the return to the start position — resist the cable pulling you back
Form Cues
- Set the cable at the highest position and stand sideways to the machine
- Grip the handle with both hands and rotate your torso diagonally downward across your body
- Pivot your feet and hips as you chop — the power comes from your core, not your arms
- Control the return to the start position — resist the cable pulling you back
Common Mistakes to Avoid
- Using only the arms to pull the cable instead of rotating the entire torso
- Keeping the feet planted and not allowing the hips to rotate, which strains the lower back
- Using too much weight and losing the controlled, rotational pattern
Muscles Worked
Primary
Obliques (External)
Obliques (Internal)
Transverse Abdominis
Secondary
Rectus Abdominis
Anterior Deltoid
Serratus Anterior
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the woodchop work?
Woodchops primarily target the external and internal obliques and transverse abdominis through rotational movement, with secondary work from the rectus abdominis, anterior deltoid, and serratus anterior.
How much should a beginner woodchop?
Beginners typically start at 15-30 lbs (7-14 kg) on the cable. Focus on the rotational pattern and hip pivot before adding weight — this is a technique-heavy exercise.
Woodchops vs Russian twists — which is better?
Woodchops are more functional (standing, diagonal movement involving the entire kinetic chain), while Russian twists isolate the obliques more directly in a seated position. Woodchops are better for athletes; Russian twists are better for targeted oblique work.
Watch Form Guide on YouTube
Search for Woodchop tutorials
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