Resistance Band Standing Wood Chopper

Muscles worked

Setup

1. Anchor a resistance band to a power rack at shoulder height.
2. Stand perpendicular to the anchor point with a wide, stable stance and a slight bend in your knees.
3. Grasp the band handle with both hands, arms fully extended toward the anchor point.
4. Step away from the rack until there is noticeable tension in the band at the start of the movement.

How to do it

1. Exhale as you pull the band diagonally across your body in a downward arc toward your opposite hip.
2. Rotate your torso and hips simultaneously, pivoting on the ball of the foot closest to the anchor point.
3. Inhale and slowly reverse the movement back to the starting position using a controlled 3-second tempo.
4. Complete all repetitions on one side before switching to the opposite side.

Form checklist

• Keep your arms straight or slightly soft; do not pull with your biceps.
• Maintain a braced core and a tall, neutral spine throughout the rotation.
• Follow the movement of your hands with your gaze to ensure full thoracic rotation.
• Ensure the movement comes from the waist and hips, not just the shoulders.

Pro tips

• Think about 'pushing' the band away from your body with your trailing hand to maximize the lever arm and oblique engagement.
• Pause for one second at the peak of the rotation to emphasize the contraction of the obliques.

Make it harder

• Increase the resistance by using a thicker band or stepping further away from the anchor point.
• Perform the concentric phase (the chop) with maximum explosive speed while maintaining a very slow return.

Frequently asked

What muscles does the resistance band standing wood chopper work?

The resistance band standing wood chopper primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the resistance band standing wood chopper?

The resistance band standing wood chopper uses resistance band.

Is the resistance band standing wood chopper good for beginners?

The resistance band standing wood chopper is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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