The cable wood chopper is an excellent exercise for training the lateral abdominal muscles (oblique muscles). The exercise is similar to the movement you perform when chopping wood. Hence the name wood chopper.
Exercise
Cable Wood Chopper
With rope
Type: Unilateral
Rest: 120s
Equipment: Kabelzug
Tutorial
1
Position the cable pulley at head height and attach a long rope. Stand 1-2 steps to the side of the cable tower and take a stable stance. The right side of your body points towards the cable tower.
2
Grip the rope with both hands and keep your arms straight. Your upper body should now be pulled up to the right and you should feel a stretch in the left side of your torso. This is your starting position.
3
Keep your arms straight and rotate your upper body down to the left until you have reached the maximum contraction in your left lateral abdominal muscles. Your hands should now be at about hip height. Exhale as you do this.
4
Slowly rotate your upper body to the right in a controlled manner until you are back in the starting position and feel a stretch in your left lateral core muscles. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with your left side first and continue with the right side after a 60-second break.
Tip
Assume a stable stance before you start the exercise. Do a small lunge if necessary. Make sure that you consciously work your lateral abdominal muscles. Avoid taking momentum with your arms or back.
You can also perform the exercise in a kneeling position (outer knee on the floor, inner leg up).
Muscle groups
Primary
Abs (lateral)
Secondary
Abs
Tertiary
—
Equipment
Cable pull
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