Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Obliques Muscle Anatomy Diagram

Low Cable Wood Chop Overview

The standing low cable chop is a variation of the wood chop and an exercise used to target the muscles of the abdominal complex. In particular, the standing low cable chop primarily works the obliques.

The standing low cable chop is also commonly referred to as the low wood chop as when you perform the exercise, you look as though you’re slinging an axe to chop a piece of wood.

Low Cable Wood Chop Instructions

  1. Assume an athletic position with your feet just wider than shoulder width and attach a rope to a cable stack at the lowest position possible.
  2. Position the inside leg in hip extension and set up with both hands grasping the ends of the rope.
  3. Pull the rope to chest height and then press diagonally overhead.
  4. Return to the starting position, repeat for the desired number of repetitions, and then switch sides.

Low Cable Wood Chop Tips

  1. Keep the back toes tucked and ensure that your don’t hyperextend your spine as you raise the rope overhead.
  2. You can also utilize a bar attachment if you don’t have access to a rope but this variation will require slightly different cueing - extend the bottom elbow, then horizontally press the bar to extension with the top elbow.
  3. Set up with the inside knee down relative to the cable stack.
    • Always lift to the up leg.
  4. The rotation should be a crossbody pattern, think about moving diagonally rather than up and down.
1 Comment
Josh Duper
Posted on: Fri, 03/23/2012 - 23:02

I discovered this exercise on my own. I noticed it really hit my obliques and lower back while working my arms and shoulders. My overall strength increased rapidly and the result are making me smile. This is one exercise that really made me explode "overnight" with power and strength.