Wood Chop

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) Shoulders
Equipment Cable
Emphasis Compound
Type Pull

Wood Chop Instructions

  • Set a cable attachment to just below your chest with a free handle attached. 
  • Stand parallel to the cable and behind the handle with your feet just inside shoulder-width.
  • Grab the handle with both hands. 
  • Maintain a neutral spine and proper posture. 
    • Chest up and shoulders back. 
    • Eyes fixated straight ahead with a neutral neck position.
    • Core is active and engaged.
      • You are not "bracing" like you would for a max effort squat or deadlift.
  • You want to keep your hips square throughout the exercise.
    • Your feet stay planted from start to finish.
    • There is no hip rotation.
  • With your arms extended, use your oblique to rotate the handle across your body. 
  • Return to the starting position.


  • Don't jerk the weight across or pull with your arms.
  • Never let your back arch.
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