Start free

Standing Cable Wood Chop

A beginner strength exercise for the abs, done with a cable.

Standing Cable Wood Chop: starting positionStanding Cable Wood Chop: finishing position
Main muscles
Abs
Also works
Shoulders
Equipment
Cable
Level
Beginner
Type
Compound
Movement
Pull

How to do the Standing Cable Wood Chop

  1. Connect a standard handle to a tower, and move the cable to the highest pulley position.
  2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  3. With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
  4. In one motion, pull the handle down and across your body to your front knee while rotating your torso.
  5. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
  6. Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
  7. Repeat to failure.
  8. Then, reposition and repeat the same series of movements on the opposite side.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Standing Cable Wood Chop

Questions

What muscles does the Standing Cable Wood Chop work?

Mainly the abs, with the shoulders helping.

Is the Standing Cable Wood Chop good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Cable Wood Chop?

Good alternatives that train the abs: Cable Judo Flip, Cable Russian Twists, Pallof Press With Rotation or Standing Cable Lift.

How many sets and reps of the Standing Cable Wood Chop should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).