Band Woodchop

Body region

• Core
• Shoulders

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Latissimus Dorsi
• Rectus Abdominis
• Gluteus Maximus

Holds

• Deltoid
• Erector Spinae
• Transversus Abdominis

Equipment

• Resistance Band

Technique

1. Anchor a band high on one side and stand sideways to it with feet shoulder-width apart, holding the band with both hands near the anchor-side shoulder.
2. Step away until the band has tension and brace your abs.
3. Pull the band diagonally down across your body toward the opposite knee, rotating your torso and pivoting on the foot nearest the anchor.
4. Return slowly along the same path and repeat before switching sides.

Cues

• Rotate through the ribs and hips together, arms mostly straight.
• Keep the chest up as you chop.

Common mistakes

• Pulling only with the arms.
• Rounding the lower back at the bottom.
• Letting the band snap the arms back up.

Alternatives

• Cable Woodchop
• Cable Lift