Cable Woodchop

Setup

1. 01Set the pulley to the highest position with a rope or D-handle.
2. 02Stand side-on to the stack with feet slightly wider than shoulder width.
3. 03Grip the handle with both hands above the stack-side shoulder.
4. 04Step out to create tension and soften the knees.

Execution

1. 01Rotate the torso and sweep the hands diagonally down across the body.
2. 02Pivot the stack-side foot as the hips turn through the chop.
3. 03Finish with the hands outside the opposite hip, hips and chest rotated away.
4. 04Control the handle back up the same diagonal and repeat, then switch sides.

Checkpoints

• -Rotation comes from the hips and torso, not just the shoulders.
• -Arms stay long and act as a lever, not the prime mover.
• -The chop follows one clean diagonal line every rep.
• -Trunk stays tall; no crunching forward at the bottom.

Common mistakes

• -Turning the chop into an arm pull-down with a static torso.
• -Rounding the back to reach the bottom position.
• -Overloading the stack and shortening the arc.
• -Letting the return phase snap back without control.