Single-Arm Cable Woodchop

Core, Obliques, Lats, ShouldersCable pull machine

High-to-low cable rotation using one arm to build core, obliques, and rotational strength.

How to do it

1Stand side-on to a high cable pulley, grab the handle with one hand, and step out to create tension.

2Set your feet wider than shoulder-width, bend your knees slightly, and lock your hips forward.

3Rotate your torso diagonally downward, pulling the handle toward your opposite hip.

4Pause for a second at the bottom, feeling your obliques contract.

5Return under control, resisting the cable's pull.

Common mistakes

Pulling with your arm instead of rotating through your torso.

Letting the weight snap back without control.

Twisting at your knees while keeping your feet glued down.

Breathing

Exhale as you chop down, inhale as you control the return.

Make it harder or easier

Lighten the weight on the stack to simplify the move.

Add a two-second hold at the bottom to increase intensity.

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.