Learning the Cable Chop: Technique, Benefits, and Variations
Table of Contents
What is a Cable Chop
A cable chop (also known as the cable woodchopper) is an exercise that involves using a cable machine or resistance band to perform a diagonal chopping motion across your body. This movement mimics actions we use in everyday life, such as reaching across to grab something or lifting objects from the ground. The cable chop engages your core, shoulders, and hips, making it an excellent functional exercise.
How to Do a Cable Chop
We’re going to breakdown how to do the Half Kneeling Cable Chop:
Attach the cable handle to the high pulley of the machine.
Stand in front of the machine with your feet shoulder-width apart.
Grasp the handle with both hands, one hand over the other, arms extended straight, and your hands at shoulder height.
Engage your core and keep your chest up.
Initiate the movement by pulling the handle diagonally across your body, down and across towards your opposite hip, keeping your arms relatively straight throughout the movement. Imagine you're chopping wood.
Slowly return to the starting position, controlling the resistance.
Cable Chop Form
Maintaining proper form is essential for the cable chop to be effective and safe. Here are some form tips to keep in mind:
Keep your core engaged and maintain a neutral spine throughout the exercise. • Start with manageable resistance to focus on form.
Control the movement both on the way down and on the way up to fully engage your muscles.
Ensure that your shoulders remain relaxed and you're not shrugging.
Cable Chop Benefits
The cable chop primarily targets your core muscles, including the obliques, rectus abdominis, and transverse abdominis. This improves core stability and helps protect your lower back. Engaging your core and maintaining proper form during cable chops can lead to better posture, reducing the risk of back pain and injury.
Cable Chop Muscles Worked
The cable chop primarily targets your core muscles, including the internal obliques, external obliques, rectus abdominis, and transverse abdominis. The cable chop also engages your shoulder muscles such as the deltoids, hip abductors and adductors, and latissimus dorsi (to a lesser extent).
Cable Chop Variations
Low to High Cable Chop
Perform the chop motion from a low pulley to a high pulley, reversing the diagonal direction.
Standing Cable Chop with Rotation
Incorporate a twist at the end of the movement for increased oblique engagement.
Single-Arm Cable Chop
Use one hand to perform the chop while the other hand remains stationary.
Resistance Band Chop
Attach a resistance band to a fixed point and perform a cable chop-like motion.
Cable Chop Alternatives
Medicine Ball Rotational Throws: Hold a medicine ball and throw it diagonally against a wall or to a partner.
