Nishaana
Woodchopper guide
The Woodchopper is a intermediate-level compound cable lift that trains the Obliques. Use it when you want more core work with cable. Keep the range honest, add load only when every rep looks the same.
What muscles does the woodchopper work?
The Woodchopper primarily trains the Obliques, recruiting the surrounding core musculature and supporting muscles as a compound lift. Train it as part of a balanced core routine.
How do you do the woodchopper?
To do the Woodchopper: set the pulley so the cable lines up with the working limb. take a split or square stance you can hold still, then start the woodchopper; move the load with the obliques. if another muscle takes over, shorten the range until obliques is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the woodchopper; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Set the pulley so the cable lines up with the working limb. Take a split or square stance you can hold still, then start the woodchopper.
- Move the load with the obliques. If another muscle takes over, shorten the range until obliques is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the woodchopper.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common woodchopper mistakes?
- Turning the woodchopper into a momentum drill. — Slow the first two seconds of the lowering half until the obliques stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the cable dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly rep.
Woodchopper alternatives
Woodchopper FAQ.
What muscles does the Woodchopper work?
The Woodchopper primarily targets the Obliques, training the Core as the main muscle group, along with supporting muscles as a compound movement.
Is the Woodchopper a compound or isolation exercise?
The Woodchopper is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Woodchopper?
You need a cable. Difficulty is rated intermediate.
What are good alternatives to the Woodchopper?
Good core alternatives include Plank, Crunch, Side Plank.
Add the woodchopper to your workout.
Log the Woodchopper in two taps and let Nishaana tell you what to beat next time — free in your browser.
Start free