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Standing Cable Wood Chop

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Abdominals, with support from Shoulders. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Shoulders

How to perform Standing Cable Wood Chop

  1. Step 1. Connect a standard handle to a tower, and move the cable to the highest pulley position.
  2. Step 2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  3. Step 3. With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
  4. Step 4. In one motion, pull the handle down and across your body to your front knee while rotating your torso.
  5. Step 5. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
  6. Step 6. Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
  7. Step 7. Repeat to failure.
  8. Step 8. Then, reposition and repeat the same series of movements on the opposite side.

Frequently asked questions

What are the primary muscles targeted by the standing cable wood chop?

This exercise primarily targets the abdominal muscles, specifically the internal and external obliques. It also engages the transverse abdominis to stabilize the spine during the rotational movement.

How should I position my feet and hips for proper form?

Stand with feet shoulder-width apart and maintain a slight bend in the knees. Pivot your back foot and rotate your hips with the cable to ensure the power comes from your core rather than just your arms.

What is a common mistake to avoid during the rotation?

Avoid keeping your hips locked forward, which can place excessive torque on the lower back. Ensure your torso and hips rotate together as a single unit to protect the spine and maximize oblique engagement.

How can a beginner simplify this movement?

Beginners should start with a half-kneeling wood chop to stabilize the lower body and focus on torso rotation. Using a lighter weight and a slower tempo helps establish the mind-muscle connection before moving to the standing version.

What is the recommended set and rep range for core stability?

Perform 3 sets of 10 to 15 repetitions per side using a controlled tempo. Focus on a forceful concentric contraction and a slow, resisted eccentric phase to build functional core strength.

Sample sets & reps for Standing Cable Wood Chop

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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