Quick Answer
Woodchop - Resistance Band is a intermediate strength exercise that targets your obliques and abdominals. It uses a resistance bands. Attach the resistance band to a high anchor point.
Video Tutorial
How to Perform the Woodchop - Resistance Band
- 1
Attach the resistance band to a high anchor point.
- 2
Stand sideways to the anchor with feet shoulder-width apart.
- 3
Grasp the band with both hands and pull diagonally downward across your body.
- 4
Rotate your torso while keeping your arms relatively straight.
- 5
Control the return movement back to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Woodchop - Resistance Band isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
180s
Obliques, Abdominals, Core • Barbell
High to Low Cable Woodchop
Abdominals, Obliques, Core • Cable
Low to High Cable Woodchop
Abdominals, Obliques, Core • Cable
Oblique Twist Crunch
Abdominals, Obliques • Cable
Figure 8
Abdominals, Obliques, Core • Kettlebells
Bicycle Crunch
Abdominals, Obliques • Body Only
Frequently Asked Questions
What muscles does the Woodchop - Resistance Band work?
The Woodchop - Resistance Band primarily works your obliques and abdominals. Secondary muscles include the shoulders and core.
What equipment do I need for the Woodchop - Resistance Band?
The Woodchop - Resistance Band needs a resistance bands. You can perform it at home or at the gym as long as you have what's listed.
Is the Woodchop - Resistance Band suitable for beginners?
The Woodchop - Resistance Band is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Woodchop - Resistance Band should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Woodchop - Resistance Band every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train obliques and abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.