Cable Reverse Woodchop

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a single D-handle.
2. Stand sideways to the machine with a wide, athletic stance and knees slightly bent.
3. Reach down with both hands to grasp the handle, keeping your arms extended and torso rotated toward the pulley.
4. Position your feet so the weight is shifted slightly toward the leg closest to the machine.

How to do it

1. Exhale and pull the handle diagonally upward across your body in a smooth arc, ending with your hands above the opposite shoulder.
2. Pivot your inside foot (the one closest to the machine) and rotate your hips and torso away from the pulley as you ascend.
3. Inhale as you slowly reverse the rotation, controlling the weight back down to the starting position near your hip.
4. Maintain a controlled 1-1-2 tempo: explosive on the way up, a brief pause at the top, and a two-second eccentric return.

Form checklist

• Keep your arms straight but not locked throughout the entire range of motion.
• Initiate the movement from your core and hips rather than pulling solely with your arms.
• Ensure your head and gaze follow the path of your hands to maintain spinal alignment.
• Keep your chest tall and avoid rounding your shoulders forward during the rotation.

Pro tips

• Think of the movement as a 'reverse golf swing' where the power is generated by pushing off the ground with your back leg.
• Focus on the mind-muscle connection by squeezing your obliques at the peak of the rotation to maximize contraction.

Make it harder

• Increase the speed of the concentric phase to transform the lift into a power-based plyometric movement.
• Perform the exercise from a half-kneeling position to remove the assistance of the legs and isolate the core.

Frequently asked

What muscles does the cable reverse woodchop work?

The cable reverse woodchop primarily targets the deltoids, lats, obliques, and serratus anterior, and also works the abs, erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the cable reverse woodchop?

The cable reverse woodchop uses cable.

Is the cable reverse woodchop good for beginners?

The cable reverse woodchop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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