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
S
For golf
#1 of 17
See the full list →
Research
85
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 85
TransferExcellent
Injury protectionGood
PracticalityExcellent

Loaded rotation through the same diagonal as the swing.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • ASingle-Leg RDLDumbbell
  • ALandmine RotationBarbell
  • AMed Ball Rotational ThrowOther
  • APallof PressCable

Takes

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needed to post
280