Abs · Resistance bands

Resistance Band Standing Wood Chopper

The resistance band standing wood chopper is a rotational core exercise targeting the obliques, rectus abdominis, and stabilizing shoulder muscles. It builds functional rotational strength and fits well into the core segment or dynamic warm-up of any workout.

Muscles: Abs
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Pin one end of the loop band to the floor under your left foot and grasp the other end with both hands.
Stand with your feet shoulder-width apart, arms extended down toward your left hip.
Inhale and brace your core.
As you exhale, pull the band diagonally across your body, rotating your torso and finishing with your hands above your right shoulder, arms extended.
Inhale and slowly return along the same diagonal to the starting position.
Complete all reps, then switch sides.

Common mistakes

Bending your elbows turns the movement into an arm pull rather than a torso rotation, reducing core engagement.
Rotating strictly through the lumbar spine without moving the hips and thoracic spine places unnecessary strain on the lower back.
Allowing the band to snap back uncontrolled on the eccentric phase removes tension and increases the risk of strain.

Tips

Keep a soft bend in your knees and brace your midsection to maintain a solid, balanced base of support.
Drive the diagonal pull through your torso and hips while keeping your hands aligned with the center of your chest.
Follow your hands with your eyes to keep your neck in neutral alignment with your spine throughout the range of motion.

Sets and reps

Perform 3–4 sets of 10–15 controlled repetitions per side, resting 45–60 seconds between sets to build rotational endurance.

Muscles worked

Resistance Band Standing Wood Chopper: abs

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is this exercise safe for the lower back?

It is safe when rotation occurs through the hips and upper back rather than twisting the lumbar spine. Stop immediately and consult a professional if you feel any lower back pain.

What equipment can substitute for the resistance band?

You can replicate the diagonal movement on a cable machine using the lowest pulley setting or by dynamically lifting a light medicine ball.

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