High-to-low Cable Woodchop

High-to-low Cable Woodchop is a strength – integrated diagonal rotation exercise involving Internal and external obliques, Transversus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques, Transversus abdominis
Secondary muscles: Anterior deltoid
Exercise type: Strength – integrated diagonal rotation

Exercise technique

Setup
Attach a handle to the high pulley and stand sideways to the tower.
Grip
Hold the handle with both hands high to one side.
Base
Set your feet shoulder-width apart and soften your knees.
Rotate
Turn through your feet and hips together as you lower the handle toward the opposite hip.
Path
Trace a diagonal arc from high to low with your hands.
Finish
Bring your chest to face the same direction as your pelvis without forcibly twisting your lower back.
Return path
Slowly return the cable to the upper position while reversing the foot pivot.

Key technique points

Allow your rear foot to pivot.
Turn your hips and chest together.
Maintain a similar arm length throughout.
Keep the cable away from your neck.
Do not collapse sideways at the bottom.
Use equal control in both directions.

Common mistakes

Locking the feet

Do not keep your feet fixed while your pelvis turns and concentrate twisting in your lower back.

Pulling only with the arms

Do not reduce the diagonal torso movement to elbow flexion.

Throwing downward

Do not pull the cable quickly and lose control at the end of rotation.

Twisting through the lower back

Do not lose hip involvement and forcibly rotate your lower spine.

Crowding the shoulder

Do not pull your arm beyond its comfortable range in the high starting position.

Rebounding

Do not clash the plates and begin the next repetition with momentum.

Frequently asked questions