absintermediateReviewed by Dr. Ananya Iyer, DPT
High-to-Low Cable Woodchopper
Dynamic rotational power drill directly strengthening the obliques and transverse abdominis.
Recommended Sets3 Sets
Rep Range12 per side Reps
Rest Period60s Rest
Equipmentcable
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the High-to-Low Cable Woodchopper
Set cable high, grasp handle with both hands side-on to machine. Rotate torso diagonally downward across body toward opposite knee.
- Primary Muscle: ABS
- Secondary Synergists: SHOULDERS
- Rest Interval: 60 seconds between sets
High-to-Low Cable Woodchopper Anatomy Activation
Primary motor unit recruitment for abs with secondary synergist stabilizers.
Primary (abs)
Secondary Synergists
Anterior (Front View)
● Primary Target ViewPosterior (Back View)
Secondary / Stabilizer ViewAnatomical PlaneSagittal & Transverse Planes
Primary KinesiologySpinal Flexion & Anti-Rotation
Biomechanical VectorCompressive intra-abdominal stabilization
Active Anatomy:Primary: absSynergist: shoulders
Step-by-Step Execution Guide
1
Set cable high, grasp handle with both hands side-on to machine.
2
Rotate torso diagonally downward across body toward opposite knee.
3
Pivot back foot and engage core throughout stroke.
Common Mistakes & Form Fixes
Pulling solely with arms.
Failing to pivot hips.
Biomechanical Safety & Injury Warning
Engage core to protect lumbar spine.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
Last Reviewed & Verified: 2026-03-29
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