Suspender Woodchopper

Muscles worked

Setup

1. Adjust the suspension trainer to mid-length and stand sideways to the anchor point.
2. Hold both handles together (or use single-handle mode) with both hands at chest height, arms fully extended.
3. Step away from the anchor until the straps are taut, standing with feet shoulder-width apart and a slight bend in the knees.

How to do it

1. Inhale and rotate your torso away from the anchor, pulling the handles diagonally downward across your body toward your outer hip.
2. Exhale as you slowly reverse the movement, returning to the starting position with control.
3. Maintain a steady 2-1-2 tempo, focusing on the rotation of the ribcage rather than just moving the arms.

Form checklist

• Keep your arms fully extended and locked throughout the entire range of motion.
• Pivot on the ball of the inside foot (closest to the anchor) to allow for full hip rotation and protect the knees.
• Keep your core braced and spine neutral to avoid excessive arching or rounding.
• Ensure the straps remain under tension and do not go slack at any point.

Pro tips

• Initiate the movement from your midsection, imagining your torso is a wet towel being wrung out to maximize oblique engagement.
• Pause for a full second at the peak of the rotation to emphasize the peak contraction of the abdominal wall.

Make it harder

• Increase the resistance by stepping further away from the anchor point to create a steeper body angle.
• Slow down the eccentric (return) phase to four seconds to increase time under tension and core stability demands.

Frequently asked

What muscles does the suspender woodchopper work?

The suspender woodchopper primarily targets the abs, deltoids, and obliques, and also works the lats, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the suspender woodchopper?

The suspender woodchopper uses suspension trainer.

Is the suspender woodchopper good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques