Intermediate

Band Woodchopper

Pulling a high-anchored band down and across the body trains the obliques through rotation, the way the core actually produces power in sports and daily life. The band keeps tension on through the whole arc, building as it stretches, so the trunk works to both create and control the twist. It is a functional rotational builder that carries over to throwing, swinging, and change-of-direction athletics.

Equipment
Band
Body part
Abs
Type
Functional, Strength
Browse by movement
Rotation
Muscles worked
Target
Abdominal External Oblique
Secondary
Upper Rectus Abdominals, Lower Rectus Abdominals
Tertiary
Deltoid Anterior, Latissimus Dorsi, Erector Spinae

How to do it

  1. 1

    Anchor the band above shoulder height and stand side-on to it.

  2. 2

    Grip the band with both hands and step out until there is tension up high.

  3. 3

    Set the feet shoulder-width, brace the core, and keep the arms fairly straight.

  4. 4

    Rotate the torso and pull the band down and across to the opposite hip.

  5. 5

    Turn through the trunk and let the back foot pivot as you finish the chop.

  6. 6

    Return under control to the top and repeat, then switch sides.

Tips

  • Drive the rotation from the trunk and hips, not just the arms.
  • Keep the arms long so the obliques do the work rather than the shoulders.
  • Move at a controlled speed both down and back to load the resistance.
  • Do equal reps on both sides for balanced development.

Variations

Common mistakes

  • Standing too close to the anchor leaves the band slack at the top of the movement, so the first few inches of the pull get no resistance at all.
  • The elbows bend to shorten the lever as fatigue sets in, letting the shoulders take over from the trunk.
  • Some lifters speed through the return to the top since the band offers less resistance there, skipping the control this exercise is meant to build.
  • Once one side feels stronger, more reps quietly get added there instead of matching sets across the body.
  • The back foot stays flat and fixed through the whole rotation, forcing the twist into the knee instead of letting the hip lead it.

Frequently asked

How many reps of the band woodchopper should you do per side when you are new to the exercise?
Aim for 3 sets of 12 to 15 reps per side with a light band, since the point is grooving a clean rotational pattern, not maxing out load. Increase to a heavier band only once the tempo stays even on both the pull and the return for every rep in the set.
What can replace the band woodchopper if I don't have a resistance band?
A cable machine set to a high pulley trains the identical rotational pattern with adjustable, constant resistance; see the cable woodchopper. Without either, a diagonal medicine ball chop from shoulder height down to the opposite hip trains the same trunk rotation using just one ball.
What does the band woodchopper train and when is it not the right pick?
It builds rotational strength and control for athletic movements like swinging, throwing, and changing direction, using a band's tension to load the whole arc. It is not the right pick for someone rehabbing a recent back or oblique strain, since it loads rotation under tension rather than resisting it in place.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises