Wood Chopper (Cable High to Low)

Primary Muscles

Oblique and lower abdominals

 

Start

Set the cable up so that when you are standing the cable is at the height of your head or slightly higher. The handle should be to one side of at arms length. Have your knees slightly bent and your feet hip width apart. Twist your upper body towards the cable with one arm pull the cable out until you are standing tall with a neutral spine and your abs activated. Then hold the handle with both hands at arm length with your upper body twisted towards the cable and your hands at head level.

 

Movement

Keeping your arms straight and your head looking towards your hands straight up from the middle of your chest, rotate your upper body pulling the cable downwards to the opposite side at hip level. Hold slightly and contract your abs a bit more. Return slowly to the start position and repeat.

This is an advanced exercise. To be performed properly requires good abdominal awareness and good technique. You must be able to perform abdominal activation and be confident with lower abdominal exercises before doing this exercise.

 

Tips

Keep your hips stationary throughout the exercise, all the movement should come from the rotation of your upper body. This will help isolate your abdominals If your hips move your legs will be helping. If your arms move from the start position out from the middle of your chest then your back and shoulders will be helping.

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