To train your abdominal muscle properly and get a good-looking waist horizontal cable woodchop is an ideal exercise. This exercise mainly acts on the core portion of your body and makes it stronger when you do it perfectly.
In this article, we will discuss, how to perform horizontal cable woodchop, some variations of it, and some tips, you have to keep in mind when you perform this exercise. Make sure you read the whole article and know everything about this exercise to prevent injury and make your core stronger. Let’s start.
Muscle work and anatomy
During horizontal cable woodchop your abdominal muscle are getting hit. There is some primary muscle that is mainly trained and some secondary muscle that stabilizes your pelvis during exercise.
Primary muscle
- Obliques
- Rectus and transverse abdominals
- Gluteus medius and minimus
Secondary muscle
- Shoulder girdle muscles
- Upper back muscles
- Arms muscles
- All muscles surrounding the hip
Two types of oblique muscles are present in the abdominal area, internal obliques, and external obliques.
The internal oblique is originated from the iliac crest, the inguinal ligament and is inserted into the linea alba, xiphoid process, and inferior ribs. It helps to rotate and flex your torso laterally.
The external oblique is originated from the external surface of the lower 8 ribs and is inserted into the anterior half of the iliac crest. It contralateral rotates and flexes the vertebral column.
The rectus abdominis is originated from the pubic crest and is inserted into the 5th, 6th & 7th ribs along with the xiphoid process. It helps to flex the vertebral column by the thorax and pelvis anteriorly.
The transverse abdominis is originated from the lateral third of the inguinal ligament and is inserted into the front of the broad aponeurosis. It holds the ribs and viscera as a wrapper, it’s the lowermost muscle in the abdomen. it provides thoracic and pelvic stability.
How to perform horizontal cable woodchop
Horizontal cable woodchop is an ideal exercise if you want to train your abdominal muscle intensely. To get maximum hypertrophy from this exercise learn the technique perfectly and do this exercise slowly. Remember at the end range hold for 2 seconds, feel the contraction, and slowly bring it down to starting position.
- You need a cable pull machine and a cable handle.
- Attach the hand grip to the uppermost point of your cable pulley machine.
- Start with a medium weight that provides mild to moderate resistance.
- Take a positive in front of the machine so that the cable movement will be downward and across the body like you are chopping a tree.
- Hold the cable handle with both hands above your shoulder level, and keep your foot and shoulder width apart.
- The spine will be neutral and engaged and the knee slightly bent.
- Pull the weight down and diagonally across your body, until the cable handle passes the opposite thigh.
- Rotate your whole torso during the pull and keep your arm fully extended throughout the movement.
- At the end range hold for 2 seconds, and feel the contraction to get maximum hypertrophy.
- Bring it back slowly to starting position and repeat for the desired repetition.
Do three to four sets of 15-20 repetitions to train your core intensely and get maximum hypertrophy.
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Keep in mind during horizontal cable woodchop
- You need to attach your cable to the uppermost point of the pulley machine.
- Keep engaging your core and back throughout this exercise.
- Keep straight your spine and slightly bend your knees during this exercise.
- In the end, the range holds for 2 seconds, and feel the contraction.
- Start with moderate resistance and progressively increase your weight.
- Do some mobility exercises before starting the horizontal cable woodchop exercises.
Some variation about horizontal cable woodchop.
Along with horizontal cable woodchop, many other exercises are present which are helping to train your core and overall waist. You need to perform these all exercises because each exercise hits a different portion of your muscle. To build a beautiful waist you have to perform these exercises slowly and with concentration. Know these techniques to perform perfectly to prevent any injury and get maximum results.
1. Kneeling cable chop
The kneeling cable chop is an ideal alternative to the horizontal cable woodchop and it also helps to strengthen and keep the shape of your abdominal complex.
- Attach the cable overhead and dit on a half kneeling position, keep your core engaged.
- Keep your inside knee up and hold the cable handle with both hands roughly shoulder-width apart.
- Rotate the cable across your body with exhale and chop down your knee.
- In the end, range squeeze holds for 2 seconds, and feel the contraction.
- From the end range slowly bring it back to starting position and repeat it for the desired repetition.
Do three to four sets of 15-20 repetitions to train your core intensely and get maximum hypertrophy.
Keep in mind during kneeling cable chop
- Keep your core engaged throughout this exercise.
- Your back and shoulder will be straight enough and stable.
- Perform this exercise slowly and exhale at the end range.
- During performance always chop to the down leg.
- Keep in mind rotation should be a crossbody pattern.
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2. “Dead bug” cable chop
Dead bug cable chop is another variation of horizontal cable woodchop which is also targeted your abdominal muscles . In this position, you have to lay on your back, keep your core engaged, and simultaneously perform this exercise in a limited range of range.
- Attach the cable to the knee-level height of the cable pulley machine.
- Keep a distance from the machine as the weight plates are hung on the weight bar.
- Grasp the dual handle rope and lay down on your back with knee flexes around 90 degrees, keeping your shoulder retracted.
- Start out by pulling the cable towards your knees.
- The wrist should be slightly in front of the shoulder and push your lower back into the ground.
- Pull your knee over your hips to form 90 degree angle with exhale.
- Slowly extended one by one leg, hold a knee in a flex position, and extended another’s.
- Simultaneously hold another leg in flex position, and extended another’s.
- Perform this exercise slowly and end range hold for 2 seconds, squeeze it for maximum hypertrophy.
Do three to four sets of 15-20 repetitions to train your core intensely and get maximum hypertrophy.
3. High to low cable chop
High to low cable chop is another best variation of cable woodchop performing with the hands starting in the high position. Know the exact position, and how to perform this exercise perfectly to put maximum weight on your muscle fiber.
- Attach a rope to the higher most position of the cable stack, and keep your feet and shoulder width apart.
- Position the inside leg in hip extension and hold the rope tightly with both hands.
- Pull the rope to your outer leg knee across your body and pull it down towards the floor.
- Do it slowly, and return to your starting position. Repeat for the required number of repetitions.
Do three to four sets of 15-20 repetitions to train your core intensely and get maximum hypertrophy.
Read More:
4. Low to high cable chop
Low to high cable chop is another type of abdominal exercise like horizontal cable woodchop that also targets your abdominal areas, such as oblique, transverse abdominis, and rectus abdominis. In this exercise, you perform with the hands from a lower position. Know the exact technique for this exercise. Let’s start.
- Attach a rope to the lowermost position of the cable stack, and keep your feet and shoulder width apart.
- Keep the back toes tucked and stable your spine throughout this exercise, don’t be hyperextend.
- Position the inside leg in hip extension and hold the rope tightly with both hands.
- Pull the rope to your chest height across your body and press it overhead.
- Do it slowly, and return to your starting position. Repeat for the required number of repetitions.
Do three to four sets of 15-20 repetitions to train your core intensely and get maximum hypertrophy.
Horizontal cable woodchop alternatives
You can do some other exercises along with the above listed which target your abdominal muscle. These all exercises are performed with various equipment like dumbbells, barbells, and others.
- Medicine ball throw
- Dumbbell woodchop
- Pall of press
Conclusion
We will demonstrate all of these exercises based on real case studies, deep research, and year of research. We try to give our best to describe these exercises and understand you easily.
Especially to train your core intensely these four exercises are very important.
- Horizontal cable woodchop
- Kneeling cable chop
- Dead bug cable chop
- High to low cable chop
- Low to high cable chop
In fitness, your core, especially your abs is a significant body part to look your aesthetic. so train your core muscle intensely and beautify your shape.
That’s it! Next time when someone wonders, “How to perform horizontal cable woodchop?” Take charge and start explaining. Have question? Don’t hesitate to let me know in the comment section below. I will try my best to answer all of them.
Frequently asked question
What is a cable woodchop?
A cable woodchop is an ideal exercise if you want to train your core muscle. Many variations are present to perform this exercise, such as horizontal, half-kneeled, and some others.
What muscle does cable woodchop work?
In horizontal woodchop you put weight on your core muscle. Mainly internal oblique, external oblique, transverse abdominis and secondarily gluteus medius and gluteus maximus.
Are woodchoppers effective?
Yes, woodchop exercise is a very effective exercise to intensely train your core muscle and get into shape your waist. Learn the technique perfectly to get maximum hypertrophy and build your abdominals.
Will chopping wood build muscle?
Obviously chopping wood help to strengthen and build your muscle. It mainly helps to grow your shoulder girdle muscle, core muscle, and upper back muscle. If you are a gymnast you can perform horizontal cable woodchop exercises to get a similar type of contraction.
Are cable chops good for abs?
Cable chops are very effective for abs. You have to learn the exact technique, and how to perform them and keep in mind some tips about this exercise. Do it slowly to get maximum contraction into muscle and get massive biscuits.
How many repetitions do I have to do in cable woodchop?
In any exercise, you have to do a required set of required repetitions. it is not the same for each exercise. In the horizontal wood chop exercise, you can do 3 to 4 sets of 15 repetitions, and perform them slowly.
