Low to High Cable Wood Chop
Also known as: low to high cable chop
In SetGrip: Cable Wood Chop (Low to High)
- Secondary muscles
- Obliques, Spine
- Body part
- Core
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Starting at a low pulley and driving the handle up across your body to the opposite shoulder trains the trunk through an upward diagonal, the same line as a throw or a shovel toss. Because you lift against both the stack and gravity, it runs lighter than the High to Low chop; keep the arms long and let the torso turn.
How to do the Low to High Cable Wood Chop
- Stand facing the cable machine with your feet shoulder-width apart.
- Hold the cable handle with both hands and position it at waist height.
- Engage your core and maintain a straight back throughout the exercise.
- Keeping your arms straight, exhale and lift the cable handle up towards your opposite shoulder, rotating your torso.
- Pause for a moment at the top, then inhale and slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Pivot on the back foot and let the hips turn with the shoulders so the rotation is shared across the whole body.
Muscles worked
Primary
Abs · Core
The obliques rotate the torso and resist the return, and you should feel the side of the waist tighten on each side as you turn.
Secondary
- Obliques — The obliques are the prime movers, with the internal and external obliques on opposite sides working together to turn the trunk.
- Spine — The deep spinal muscles control the rotation and keep the movement smooth.
Common mistakes
- Twisting from the lower back — the rotation should come from the mid back and hips; keep the lower back neutral and let the hips turn with you on standing variations.
- Using the arms to swing — on cable and band rotations the arms stay locked out in front of you and the torso does the turning.
- Rushing the reps — control the return and pause briefly at the end range on each side instead of bouncing back and forth.
- Loading barbell twists heavy — gravity barely resists rotation, so keep barbell twists light and controlled, and use a cable or band when you want real rotational load.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rotations work at the end of a session with the other core work, or as a warm-up before throws and rotational sports. Superset cable rotations with a cable side bend or pull-through on the same stack.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Low to High Cable Wood Chop work?
The Low to High Cable Wood Chop primarily works the abs. It also involves the obliques and spine, which assist the movement and stabilise the joints.
Is the Low to High Cable Wood Chop good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Low to High Cable Wood Chop with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Low to High Cable Wood Chop?
If you cannot do the Low to High Cable Wood Chop, try the High to Low Cable Wood Chop, the Stability Ball Cable Russian Twist or the Russian Twist. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Low to High Cable Wood Chop, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
Track the Low to High Cable Wood Chop in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.