Cable Single Arm High To Low Woodchopper

Muscles worked

Setup

1. Set the cable pulley to the highest position and attach a single D-handle.
2. Stand sideways to the machine with your feet slightly wider than shoulder-width apart.
3. Reach across your body with the hand furthest from the machine to grasp the handle with an overhand grip.
4. Step away from the machine until the weight stack is slightly elevated, creating tension in the cable.

How to do it

1. Exhale as you pull the handle diagonally across your body toward your opposite hip in a smooth, sweeping arc.
2. Rotate your torso and pivot your inside foot (the one closest to the machine) to allow for full range of motion.
3. Inhale as you slowly reverse the movement, controlling the weight back to the starting position over 2-3 seconds.
4. Complete all reps on one side before switching your stance to train the opposite side.

Form checklist

• Keep your arms mostly straight with a slight, fixed bend in the elbows.
• Initiate the movement from your core and obliques, not by pulling with your arm.
• Keep your chest up and shoulders back; do not allow the cable to pull you into a rounded posture.
• Follow the handle with your eyes to ensure your head and torso rotate as one unit.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are wringing out a towel with your midsection at the bottom of the rep.
• Keep your hips relatively stable while the ribcage rotates to maximize the stretch and contraction of the obliques.

Make it harder

• Perform the movement from a half-kneeling position (inside knee down) to eliminate leg drive and isolate the core.
• Add a 2-second isometric hold at the bottom of the movement near the hip to increase time under tension.

Frequently asked

What muscles does the cable single arm high to low woodchopper work?

The cable single arm high to low woodchopper primarily targets the abs, deltoids, and obliques, and also works the lats and serratus anterior as secondary muscles.

What equipment do you need for the cable single arm high to low woodchopper?

The cable single arm high to low woodchopper uses cable.

Is the cable single arm high to low woodchopper good for beginners?

The cable single arm high to low woodchopper is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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