Single-Arm Cable Reverse Woodchop

Core, Obliques, Lats, ShouldersCable pull machine

Low-to-high cable woodchop with one arm targeting the obliques, shoulders, and core stability.

How to do it

1Stand side-on to a low cable pulley, sit into a slight quarter squat, and grab the handle with one hand.

2Keep your chest up and hold the handle next to your inside hip.

3Rotate your torso diagonally upward, driving the handle toward your opposite shoulder.

4Pivot your back foot as you rotate to protect your knees.

5Lower the weight smoothly along the same diagonal path.

Common mistakes

Arching your lower back at the top of the movement.

Using momentum to swing the weight rather than core engagement.

Keeping your feet stationary and twisting your knees.

Breathing

Exhale as you drive the handle up, inhale as you lower it back down.

Make it harder or easier

Reduce the range of motion to make it easier.

Increase the weight and slow down the tempo to make it harder.

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.