Cable Reverse Woodchop

Sculpt a strong, stable core and powerful obliques with the cable reverse woodchop. Pull the cable diagonally across your body for rotational strength.

IntermediateWaist Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Cable Reverse Woodchop

Compound

Cable Tuck Reverse Crunch

Waist · Iliopsoas · Cable

Intermediate

Compound

Cable Reverse Crunch

Waist · Rectus Abdominis · Cable

Intermediate

Description

A cable reverse woodchop involves a twisting motion, pulling a cable weight across your body in an upward diagonal direction. The exercise targets the obliques, shoulders and back muscles.

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How to do Cable Reverse Woodchop

01
Setup
Set the cable pulley to its lowest position. Stand with your feet shoulder-width apart, perpendicular to the cable machine, with the cable handle on the side opposite your working arm.
02
Setup
Grab the handle with both hands using an overhand grip, positioning it outside your opposite hip. Your body should be slightly rotated towards the cable machine with knees slightly bent.
03
Initiate the movement by rotating your hips and torso away from the cable machine, simultaneously pulling the handle diagonally upwards and across your body.
04
Finish the movement with your arms extended, reaching the handle high and across your body, aiming above the opposite shoulder, exhaling as you pull.
05
Control the weight as you slowly reverse the motion, allowing your torso and hips to rotate back to the starting position, inhaling as you return.

Tips

Initiate with your hips: Drive the rotation from your hips and core, rather than just pulling with your arms, to maximize power and engage the target muscles effectively.
Keep your core braced: Maintain a strong, braced core throughout the entire movement to protect your spine and enhance stability as you rotate.
Control the eccentric phase: Slowly and deliberately control the weight as you return to the starting position, resisting the pull of the cable to maximize muscle engagement and prevent injury.
Follow with your eyes: Allow your head and eyes to follow the path of your hands, promoting a natural spinal rotation and ensuring proper alignment.

Common mistakes

Avoid pulling solely with your arms; instead, drive the movement through powerful hip and torso rotation to engage the core effectively.
Prevent rounding your back by keeping your chest up and core braced throughout the exercise, maintaining a neutral spine.
Do not let the cable snap back; instead, control the weight deliberately on the return path to maintain tension and prevent injury.

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Questions

Is Cable Reverse Woodchop good for beginners?

Cable Reverse Woodchop is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable Reverse Woodchop?

You need Cable to perform Cable Reverse Woodchop. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable Reverse Woodchop?

Initiate with your hips: Drive the rotation from your hips and core, rather than just pulling with your arms, to maximize power and engage the target muscles effectively. Keep your core braced: Maintain a strong, braced core throughout the entire movement to protect your spine and enhance stability as you rotate. Control the eccentric phase: Slowly and deliberately control the weight as you return to the starting position, resisting the pull of the cable to maximize muscle engagement and prevent injury. Follow with your eyes: Allow your head and eyes to follow the path of your hands, promoting a natural spinal rotation and ensuring proper alignment.

What are common mistakes when doing Cable Reverse Woodchop?

Avoid pulling solely with your arms; instead, drive the movement through powerful hip and torso rotation to engage the core effectively. Prevent rounding your back by keeping your chest up and core braced throughout the exercise, maintaining a neutral spine. Do not let the cable snap back; instead, control the weight deliberately on the return path to maintain tension and prevent injury.