Half-Kneeling Cable Woodchop

Core, ObliquesCable pull machine

A high-to-low diagonal cable chop from a half-kneeling stance to build rotational power and core stability.

How to do it

1Kneel on one knee sideways to a high pulley, placing your front leg at a 90-degree angle.

2Grasp the cable handle with both hands above your inside shoulder.

3Pull the handle diagonally down toward your outside hip under control by rotating your ribcage.

4Keep your hips and pelvis completely still throughout the entire rep.

5Smoothly return to the starting position, controlling the cable's resistance.

Common mistakes

Rotating your hips along with your shoulders, robbing your abs of tension.

Bending your elbows during the pull, shifting the work to your arms instead of your core.

Letting the weight snap back to the start without control.

Breathing

Inhale at the top position. Exhale as you drive the cable diagonally down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.