Step by step
- Set the pulley high and stand side-on, holding the handle with both hands.
- With your arms almost straight, pull diagonally towards the opposite knee, rotating your torso.
- Pivot your back foot to follow the rotation.
- Return slowly to the start.
Tip: You can also do it low to high with the pulley set low.
Common mistakes
Your arms guide; the rotation comes from your torso.
Control the movement in both directions.
Keep your chest up.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
High-to-low or low-to-high?
Both variations work your obliques. Alternating gives more variety.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable wood chop to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.