Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Cable Woodchop

CableCompoundEasy to learn
Front
Back
Primary Secondary

Works

Obliques

Also abs, delts

You need

Cable station

How to do itPictures · 3 steps
1Start
2Chop down
Main musclesAlso working
  1. 1Pulley high or low, stand side-on
  2. 2Rotate through your torso and hips together
  3. 3Arms stay long

Most common mistake

Pulling with the arms instead of rotating.

Watch a demo

Good for

  • Ranked #1 for golf
  • Easy on the joints and recovery
  • Carries straight over to golf

Compare with

vs Landmine Rotationvs Dumbbell Side Bendvs Pallof Press
B
For abs
#6 of 23
See the full list →
Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionGood
Loaded stretchGood
ProgressionStrong
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • AHanging Leg RaiseBodyweight
  • SCable CrunchCable

Takes

None yet
needed to post
280