Standing Cable Wood Chop
- Primary musclesAbs
- EquipmentCable
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Standing Cable Wood Chop".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
8 stepsConnect 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.
Tip: You will twist your entire body with this exercise, but really focus on getting maximal torso rotation and a strong clinch at the end of the movement. To ensure a good mind-muscle connection, keep your abs tense at all times.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.