Core · Compound

Standing Cable Wood Chop

A rotational core exercise using a cable machine to train the obliques and trunk rotation from a standing position. Rotation is how the core transfers power in almost every sport, and this is the safest way to load it progressively. The power comes from the hips and ribs turning together while the arms simply hold the handle.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Cable Compound Core
standing-cable-wood-chop-poster
  • Level Intermediate
  • Equipment Cable
  • Primary Muscles Abs, Obliques
  • Movement Compound Core

Demonstration

Watch the Form Demo

Technique

How to Do the Standing Cable Wood Chop

  1. Set the pulley to shoulder height or above and stand side-on to the machine.
  2. Grip the handle with both hands, arms nearly straight.
  3. Set your feet just wider than your hips with soft knees.
  4. Rotate your torso away from the machine, sweeping the handle down and across your body.
  5. Pivot the back foot as you turn so the hips travel with the ribs.
  6. Return under control along the same diagonal and switch sides after the set.

Anatomy

Muscles Worked

core
Primary muscles
Abs Obliques

Do This

Form Cues

  • Rotate from the ribs, not the arms.
  • Pivot the back foot as the torso turns so the knee is not twisted.
  • Keep the arms nearly straight throughout.
  • Turn your belt buckle with the movement. If the hips stay square, the knees and lower back absorb the twist.

Avoid This

Common Mistakes

  • Pulling with the arms and shoulders instead of rotating the trunk.
  • Keeping the feet planted so the rotation comes from the knee.
  • Going heavy enough that the lower back does the turning.
  • Chopping with the arms while the trunk stays still, which trains shoulders and fools no obliques.

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