Cable Reverse Woodchop exercise animation (Männlich)

Cable Reverse Woodchop

Zielmuskel
—
Equipment
Cable
Körperregion
Waist
Typ
Strength

The cable reverse woodchop is a standing core exercise that trains the muscles of the waist through a low-to-high diagonal pull. Using a cable set near the floor, you rotate and lift across your body, building rotational strength and control through the obliques and surrounding trunk muscles. It is a practical movement for carrying rotational power into sports and everyday lifting.

Cable Reverse Woodchop: So führst du sie aus

  1. 1Set the cable pulley to the lowest position and attach a single handle.
  2. 2Stand side-on to the machine with your feet slightly wider than shoulder-width, and grasp the handle with both hands down by the hip nearest the pulley.
  3. 3Brace your core, keep your arms long, and set a slight bend in your knees.
  4. 4Pull the handle up and across your body, rotating your torso and pivoting your back foot as you drive it toward the opposite shoulder.
  5. 5Finish with your arms extended above the far shoulder, keeping your hips and trunk turned through the movement rather than only your arms.
  6. 6Pause briefly at the top while keeping your core tight and your spine tall.
  7. 7Lower the handle back down and across to the starting hip under control, resisting the cable the whole way.
  8. 8Complete your reps on one side, then switch sides and repeat.

Technik-Tipps

  • Drive the rotation from your hips and trunk, letting your arms simply hold the handle rather than pulling with them.
  • Pivot your back foot toward the target as you lift so your hips can rotate freely and your knees stay safe.
  • Keep your spine tall and your core braced throughout instead of leaning back to heave the weight up.
  • Use a controlled tempo and a moderate load — this is a rotational-control movement, not a max-strength lift.

Häufige Fehler

  • Pulling with the arms instead of rotating the torso, which removes tension from the waist muscles you are trying to train.
  • Rounding or hyperextending the lower back at the top, which loads the spine instead of the core and risks injury.
  • Keeping the back foot flat and refusing to pivot, which jams the hips and limits how far you can safely rotate.
  • Using too heavy a load and yanking through the rep, which sacrifices the control that makes this movement effective.
  • Letting the handle snap back down at the end, which loses tension and wastes the lowering portion of the rep.

Häufig gestellte Fragen

What muscles does the cable reverse woodchop work?

It targets the muscles of the waist — primarily the obliques and the surrounding trunk muscles that rotate and stabilize your core through the diagonal pull.

What's the difference between a reverse woodchop and a regular woodchop?

A regular woodchop pulls from high to low across the body, while the reverse woodchop pulls from low to high. The reverse version starts with the cable near the floor and lifts up and across toward the opposite shoulder.

Is the cable reverse woodchop good for beginners?

Yes. The cable keeps tension smooth and the load easy to control, so beginners can learn the rotation safely. Start light and focus on turning through the hips and trunk rather than pulling with the arms.

How many sets and reps should I do?

For most lifters, 2–4 sets of 10–15 controlled reps per side works well. Because it is a rotational-control exercise, prioritize clean form and a steady tempo over heavy weight.

Where should I feel the cable reverse woodchop?

You should feel it through the sides and front of your waist as you rotate and lift. If you mostly feel it in your arms or lower back, lighten the load and drive the movement from your trunk and hips.

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