Standing Cable Wood Chop

Standing Cable Wood Chop is a strength - high-to-low diagonal rotation exercise involving Rectus 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: Rectus abdominis
Secondary muscles: Deltoid
Exercise type: Strength - high-to-low diagonal rotation

Exercise technique

Adjustment
Attach the handle to the highest pulley.
Base
Stand sideways to the tower with your feet shoulder-width apart.
Grip
Take the handle in both hands in the high side position.
Pull
Keep your arms extended and bring the handle diagonally downward toward your opposite front knee.
Rotate
Pivot on your rear foot, soften your knees, and turn your hips with your chest.
Brake
Stop the movement in the low diagonal position without collapsing sideways.
Return
Slowly retrace the same path to the high starting position.

Key technique points

Do not forcefully twist your torso as one rigid block.
Coordinate hip rotation with foot pivoting.
Keep your elbow angle fixed.
Keep the cable away from your head.
Keep your front knee aligned with your foot.
Exhale as you pull downward.

Common mistakes

Locking the feet

Do not leave the rotational load entirely to your lower back.

Bending the elbows

Do not reduce the diagonal torso movement to an arm pull.

Collapsing forward

Do not drop your entire body to reach the low target.

Bending the head

Do not compress your neck to make room for the high cable.

Knee collapsing inward

Do not disrupt your lower-body support alignment while pivoting and bending your knees.

Releasing upward

Do not let the pulley pull you uncontrollably back to the start.

Frequently asked questions