# Cable Horizontal Woodchop

A standing cable rotation at shoulder height with straight arms. Targets the obliques and abs, training the trunk to turn against resistance while the hips stay still.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-twist/video/male.mp4
- HTML: https://seto.fit/exercises/cable-horizontal-woodchop/

## Muscles worked

- Obliques: 9/10
- Abs: 6/10
- Lower back: 4/10

## How to do the Cable Horizontal Woodchop

1. Stand sideways to the machine, holding the handle at shoulder height with both hands.
2. Step out until the cable is tight, arms straight toward the machine.
3. Rotate your torso away from the machine, keeping your arms straight.
4. Slowly return to the starting position, controlling the movement.

### Full technique — 8 steps

1. Set a single handle on the pulley at about shoulder height and stand sideways to the machine.
2. Grab the handle with both hands and step out until the cable is taut.
3. Place your feet wider than your hips with a slight knee bend.
4. Start with your arms straight at shoulder height, turned toward the machine.
5. Tighten your stomach and rotate your torso away from the machine, keeping your arms straight.
6. Stop when the handle passes the middle of your chest, with hips and feet still.
7. Reverse the turn under control until your arms point back toward the machine.
8. Complete all reps on one side before turning around and repeating.

## Common mistakes

- Yanking the handle with arms
- Bending the elbows to pull
- Letting the cable pull you back
- Turning the hips with the torso
- Using momentum to start reps

## Form cues

- Rotate through the torso
- Keep arms straight
- Keep hips mostly still
- Tighten stomach each rep
- Stay tall through torso

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Landmine Russian Twist](https://seto.fit/exercises/landmine-russian-twist/), [Seated Barbell Twist](https://seto.fit/exercises/seated-barbell-twist/)
- **No equipment**: [Stability Ball Bent Knee Lying Twist](https://seto.fit/exercises/stability-ball-bent-knee-lying-twist/), [Bodyweight Woodchop](https://seto.fit/exercises/bodyweight-woodchop/)
- **Dumbbells**: [Dumbbell Russian Twist](https://seto.fit/exercises/dumbbell-russian-twist/), [Dumbbell Twisting Sit-Up](https://seto.fit/exercises/dumbbell-twisting-sit-up/)
- **Resistance bands**: [Resistance Band Bicycle Crunch](https://seto.fit/exercises/resistance-band-bicycle-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bent Knee Lying Twist](https://seto.fit/exercises/bent-knee-lying-twist/) — 10% of bodyweight
- **This exercise: Cable Horizontal Woodchop — Beginner**
- Harder: [Cable Mid-to-Low Woodchop](https://seto.fit/exercises/cable-mid-to-low-woodchop/) — Beginner
- Harder: [Dumbbell Straight Leg Russian Twist](https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/) — Intermediate

## Quick answers

### What muscles does the Cable Horizontal Woodchop work?

Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 4/10.

### When should I do the Cable Horizontal Woodchop in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Cable Horizontal Woodchop?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Horizontal Woodchop?

Barbell: Landmine Russian Twist, Seated Barbell Twist. No equipment: Stability Ball Bent Knee Lying Twist, Bodyweight Woodchop. Dumbbells: Dumbbell Russian Twist, Dumbbell Twisting Sit-Up. Resistance bands: Resistance Band Bicycle Crunch.

### What is an easier version of the Cable Horizontal Woodchop?

Bent Knee Lying Twist (10% of bodyweight).

### What is a harder version of the Cable Horizontal Woodchop?

Cable Mid-to-Low Woodchop (Beginner), Dumbbell Straight Leg Russian Twist (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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