# Cable Mid-to-Low Woodchop

A cable woodchop that starts at chest height and chops down and across to the opposite thigh. Trains the obliques and abs with a rotation that finishes low.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/diagonal-chop-cable/video/male.mp4
- HTML: https://seto.fit/exercises/cable-mid-to-low-woodchop/

## Muscles worked

- Obliques: 9/10
- Abs: 6/10
- Lower back: 3/10

## How to do the Cable Mid-to-Low Woodchop

1. Stand sideways to the cable, handle at chest height, both hands on it.
2. Rotate your torso, chopping the handle down toward the opposite thigh.
3. Let your back foot pivot as you finish.
4. Return to chest height under control.
5. Finish reps, then switch sides.

### Full technique — 8 steps

1. Set a cable handle at about chest height and stand sideways to the machine.
2. Grab the handle with both hands and step out until the cable is taut.
3. Place feet about shoulder width apart with a slight knee bend.
4. Start with arms straight, hands at chest height in front of the shoulder nearest the machine.
5. Tighten your stomach and rotate through your torso, pulling the handle down and across toward the opposite thigh.
6. Let the hips and back foot turn naturally and bend your knees as you finish the chop.
7. Reverse the path under control until your hands return to chest height.
8. Complete all reps on one side before turning around and repeating.

## Common mistakes

- Yanking the handle with arms
- Keeping hips completely frozen
- Over-rotating through the low back
- Letting the cable pull you back
- Bending the arms to finish

## Form cues

- Rotate through the torso
- Finish at opposite thigh
- Let back foot pivot
- Arms stay long

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 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 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 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.

- **Dumbbells**: [Dumbbell Russian Twist](https://seto.fit/exercises/dumbbell-russian-twist/), [Dumbbell Twisting Sit-Up](https://seto.fit/exercises/dumbbell-twisting-sit-up/)
- **No equipment**: [Bodyweight Woodchop](https://seto.fit/exercises/bodyweight-woodchop/), [Hyperextension Bench Oblique Crunch](https://seto.fit/exercises/hyperextension-bench-oblique-crunch/)
- **Barbell**: [Landmine Russian Twist](https://seto.fit/exercises/landmine-russian-twist/), [Seated Barbell Twist](https://seto.fit/exercises/seated-barbell-twist/)
- **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
- Easier: [Cable Horizontal Woodchop](https://seto.fit/exercises/cable-horizontal-woodchop/) — Beginner
- **This exercise: Cable Mid-to-Low Woodchop — Beginner**
- Harder: [Dumbbell Straight Leg Russian Twist](https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/) — Intermediate
- Harder: [Hanging Oblique Knee Raise](https://seto.fit/exercises/hanging-oblique-knee-raise/) — 60% of bodyweight

## Quick answers

### What muscles does the Cable Mid-to-Low Woodchop work?

Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 3/10.

### When should I do the Cable Mid-to-Low Woodchop in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Cable Mid-to-Low Woodchop?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 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 Mid-to-Low Woodchop?

Dumbbells: Dumbbell Russian Twist, Dumbbell Twisting Sit-Up. No equipment: Bodyweight Woodchop, Hyperextension Bench Oblique Crunch. Barbell: Landmine Russian Twist, Seated Barbell Twist. Resistance bands: Resistance Band Bicycle Crunch.

### What is an easier version of the Cable Mid-to-Low Woodchop?

Cable Horizontal Woodchop (Beginner), Bent Knee Lying Twist (10% of bodyweight).

### What is a harder version of the Cable Mid-to-Low Woodchop?

Dumbbell Straight Leg Russian Twist (Intermediate), Hanging Oblique Knee Raise (60% of bodyweight).

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

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