Standing Cable Wood Chop
A rotational cable exercise that pulls a handle down and across your body, mimicking a chopping motion. It trains the core to generate and control rotation rather than just resist it.
How to do the standing cable wood chop
- Set a cable to the highest pulley position and grab the handle with both hands.
- Stand with your side to the machine, feet shoulder width apart, arms extended up and out to the side.
- Pull the handle down and across your body toward your opposite knee in one smooth motion.
- Rotate your torso and pivot your back foot as you follow through with the chop.
- Return to the starting position slowly, keeping your arms fairly straight and your core tight.
- Complete your reps, then turn around and repeat on the other side.
Original library instructions (8 steps)
- Connect a standard handle to a tower, and move the cable to the highest pulley position.
- With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
- With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
- In one motion, pull the handle down and across your body to your front knee while rotating your torso.
- Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
- Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
- Repeat to failure.
- Then, reposition and repeat the same series of movements on the opposite side.
Common mistakes
- Bending the arms to pull the weight; keep them fairly straight so the rotation comes from your torso.
- Rushing the movement instead of controlling both the pull and the return.
- Keeping the feet flat and unmoving during the twist, which limits rotation; let your back foot pivot naturally.
- Using too much weight, which turns a controlled chop into a jerky yank; lighter weight with good form works better.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 8 to 10 reps per side, 60 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps per side, 45 to 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your core braced throughout the movement instead of relying only on your arms to move the cable.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the standing cable wood chop good for beginners?
Yes, with light weight. The rotational pattern is a little different from a standard crunch, so it helps to start light and focus on smooth technique.
What muscles does the standing cable wood chop work?
It mainly targets the core, with the shoulders helping to guide the handle through the chopping motion.
