Description:
The Cable Reverse Woodchop targets the obliques on the sides of the waist. Woodchops train rotational core strength through the obliques. Drive the movement with the torso, not just the arms.
Benefits:
- Builds the obliques and side core.
- Improves rotational and lateral core strength.
- Supports a strong, stable midsection.
- Carries over to twisting and bracing in sport.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Beginner |
Muscles:
Primary Muscles
- Obliques
Secondary Muscles
- Rectus Abdominis
- Transverse Abdominis
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Set the cable or weight at one side and grip it with both hands.
- Rotate your torso to pull the weight across your body in a chopping arc.
- Keep your arms fairly straight and let the core do the work.
- Return under control to the start.
- Repeat for the desired reps, then switch sides.
Common Mistakes:
- Using momentum instead of the obliques.
- Pulling on the head or neck.
- Letting the hips drop on side planks.
- Cutting the range short.
Variations:
- Russian Twist
- Cable Woodchop
- Side Plank
- Dumbbell Side Bend
Safety Tips:
- Move with control and brace the core.
- Avoid pulling on the neck.
- Keep the spine in a safe range.
- Stop if you feel lower back pain.
Additional Information:
Woodchops train rotational core strength through the obliques. Drive the movement with the torso, not just the arms.
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