Core · Rotation and anti-rotation
Kneeling Cable Wood Chop
The Kneeling Cable Wood Chop mainly trains your obliques. Also working: abs.
One cable
Stable
How to do it
- Kneel side-on to the machine, glutes tight
- Reach up with straight arms and take the handle
- Pull diagonally down to your outside hip
- Hips stay facing forward, return slowly
Coach’s tip
On your knees, the legs can’t help: the rotation really comes from your torso. A folded towel under your knees makes it more comfortable.
Setup
Pulley
Pulley at the top
Grip
Single handle, both hands
Load
One cable
You need
Single handles
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (rotation and anti-rotation). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Kneeling Cable Wood Chop work?
Mainly the obliques. The abs help.
How do I set up the cable machine for the Kneeling Cable Wood Chop?
Pulley: Pulley at the top. Grip: Single handle, both hands.
What can I do instead of the Kneeling Cable Wood Chop?
For the same movement: Cable Wood Chop, Pallof Press and Low-to-High Cable Wood Chop. In DCFT you swap with one tap.
DCFT
The Kneeling Cable Wood Chop in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.