The Cable Woodchop is a beginner cable rotational core exercise that primarily trains the abs. It is useful for training rotational control through a diagonal cable pattern.
Primary muscles
abs
Secondary muscles
None
Equipment
cable
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
abs
Secondary muscles
None
THE MOVEMENT
How to perform
Set the cable at the chosen height and stand side-on with a stable stance.
Hold the handle with both hands and brace before initiating the diagonal movement.
Rotate through the trunk and hips in a controlled arc while keeping the arms connected to the body.
Return slowly against the cable instead of letting the stack pull you back.
IRONYOU / CORE
Core cues
Set a stable stance and let the torso rotate in a controlled way.
Move the cable diagonally while keeping the arms connected to the trunk.
Control the return instead of letting the stack pull you back.
STAY SHARP
Common mistakes
Using only the arms while the torso stays disconnected.
Jerking the cable with momentum.
Letting the knees, hips and trunk rotate unpredictably.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: load for the working side. Public value: per logged side.
Cable Woodchop Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Cable Woodchop estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
15.4 kg
20.4 kg
25.4 kg
35.9 kg
60 kg
17.1 kg
22.6 kg
28.1 kg
39.7 kg
70 kg
18.5 kg
24.5 kg
30.5 kg
43 kg
80 kg
19.8 kg
26.2 kg
32.7 kg
46 kg
90 kg
21 kg
27.8 kg
34.6 kg
48.7 kg
100 kg
22 kg
29.1 kg
36.3 kg
51.2 kg
110 kg
22.9 kg
30.4 kg
37.8 kg
53.3 kg
120 kg
23.8 kg
31.5 kg
39.2 kg
55.2 kg
Cable Woodchop Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as per logged side.
Cable Woodchop estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
7.4 kg
9.7 kg
12.1 kg
17.1 kg
50 kg
9.9 kg
13.1 kg
16.3 kg
23 kg
60 kg
11.5 kg
15.3 kg
19 kg
26.8 kg
70 kg
12.6 kg
16.7 kg
20.8 kg
29.3 kg
80 kg
13.3 kg
17.6 kg
21.9 kg
30.9 kg
90 kg
13.8 kg
18.2 kg
22.7 kg
32 kg
100 kg
14.1 kg
18.6 kg
23.2 kg
32.7 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Plank, Ab Wheel Rollout, and Pallof Press.
Train both sides so the trunk gets similar exposure in each direction.
EARLY ACCESS
Track Cable Woodchop in IronYou.
Keep your last session, progress and next target with you when you train.