Close Menu
Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook X (Twitter) Instagram
    Trending
    • Spirulina for Muscle Building: A Comprehensive Guide for Vegans and Vegetarians
    • Arthritis: Are Body Builders in The Risk Zone as They Age?
    • Edamame: The Protein Powerhouse for Muscle Building
    • Is Tempeh Good For Building Muscles?
    • Building Muscles with Seitan: A Complete Guide for Vegans & Vegetarians Seeking High-Quality Proteins
    • Are Chickpeas Good For Building Muscles?
    • Is Tofu Good For Building Muscles?
    • Understanding Physiological and Metabolic Changes During Exercise: A Comprehensive Guide
    RSS Facebook X (Twitter) LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
      • Fitness calculators & tests
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Funny gym reels
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Core exercises»Standing Cable Woodchopper
    Standing Cable Woodchopper
    Standing Cable Woodchopper

    Standing Cable Woodchopper

    0
    By krunoslav on June 19, 2015 Core exercises
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp Telegram

    Standing Cable Woodchopper Exercise Guide

    Standing cable woodchopper (woodchop) is a very powerful rotational exercise that develops the muscles of your trunk, making it ideal for training in sports that involve a twisting motion, such as throwing or hitting a ball with a bat or racket. This exercise increases strength and explosive power through the core, lower body, and hips. This exercise will also help prepare your body for more demanding squats and lunges. Woodchopper involves the coordinated movement of both the upper body and the lower body.

    The name of this exercise (“woodchopper”) simply refers to a motion by which you propel your body in a movement that mimics that of a lumberjack swinging an axe. Woodchoppers can be done using lateral (not recommended) or vertical movement. You can perform this great core exercise while standing, seated, or kneeling to add variety. It can be done using a cable, elastic toner, medicine ball, small stability ball, or dumbbell for resistance.

    Exercise Instructions – Proper Technique

    (A) High Woodchopper (Woodchopper High to Low)

    STARTING POSITION: Attach a rope handle to the high cable and set the desired weight on the stack. Grab the rope with a hand-over-hand grip (double handed grip). Stand sideways to the pulley, about 3 feet from the weight stack. Hold the rope over your inside shoulder, as if it were an ax you were about to swing. Keep both of your hands above your shoulders. Adopt a comfortable stance with your feet wide apart. Your non-dominant leg is forward and your stronger leg is back.

    Woodchopper High To Low
    Woodchopper High To Low

    MOVEMENT: Bend and twist at the waist, pulling the handle down and across your body (torso) towards your outside hip. You can also bring your hands down so they end up on the far side of your outside calf. Pause at the bottom, then slowly straighten back to the starting position. Finish the reps on that side, then repeat with your opposite side toward the weight stack. Remember to keep your arms straight and abs engaged and your lower body stabilized. The key is for your shoulders to twist while your abdomen and hips turn as a unit.  Also, let your feet pivot slightly with the movement, to protect your knees.

    (B) Reverse Woodchopper – Low to High

    STARTING POSITION: Stand sideways to a low pulley and grasp the rope handle with both hands (using hand-over-hand grip). Your arms should be extended toward the ground and to the same side as the pulley. You should be bent over and twisted to the side of the pulley. Your feet are slightly wider than shoulder-width apart.

    Reverse Woodchopper - Low To High
    Reverse Woodchopper – Low To High

    MOVEMENT: Straighten your knees and hips as you pull the rope up and diagonally across your body until it’s over your head on the far side of the weight stack. Pivot your feet slightly in the direction of the pull. You should finish the movement with your knees extended and your torso straight and upright. Your arms should be extended upward to the opposite side from where you started. Using controlled movement, return to the starting position. Finish the reps on that side, then repeat with your opposite side toward the weight stack.

    Muscles Involved in Standing Cable Woodchopper

    The woodchopper exercise is very effective because it works most of your anterior (front side) muscles.

    Primary muscles: Latissimus dorsi, external oblique, internal oblique, deltoid, teres major
    Secondary muscles: Quadriceps, gluteus maximus, gluteus medius, gluteus minimus, trapezius, rhomboid, triceps, serratus anterior, biceps

    Injury Prevention

    Due to the motion involved some people may find this core exercise hard on their lower backs. When performing it, make sure you keep your abs tight at all times to support your lower back. If back issues persist, we suggest you skip this exercise all together.

    Exercise Variations

    • Medicine Ball Woodchopper
    • Dumbbell Woodchopper
    • Kneeling Cable Woodchop
    • Horizontal Woodchop

    Conclusion

    The standing cable woodchopper provides a dynamic full range of motion that engages several critical muscle groups while also promoting overall body coordination. Done properly and as part of a high-intensity workout, the exercise will also boost heart rate during its execution.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • X (Twitter)

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Half-Kneeling and Tall-Kneeling Pallof Press

    Chinese Reverse Plank Exercise Guide

    Resistance Band Pallof Press

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 3.6K
    • Twitter
    • YouTube 107
    • Instagram
    RECENT POSTS
    December 7, 2023

    Spirulina for Muscle Building: A Comprehensive Guide for Vegans and Vegetarians

    December 4, 2023

    Arthritis: Are Body Builders in The Risk Zone as They Age?

    December 3, 2023

    Edamame: The Protein Powerhouse for Muscle Building

    December 2, 2023

    Is Tempeh Good For Building Muscles?

    December 1, 2023

    Building Muscles with Seitan: A Complete Guide for Vegans & Vegetarians Seeking High-Quality Proteins

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook X (Twitter) Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?