Cable Single Arm High to Low Woodchopper
1. Setup:
- Adjust the cable pulley to the highest position.
- Attach a single handle to the cable.
2. Positioning:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the handle with your right hand, using a neutral grip (your palm facing inward).
- Step away from the machine so there’s tension in the cable.
- Slightly bend your knees and engage your core for stability.
3. Starting Position:
- Pull the handle down near your right shoulder.
- Keep your left hand on your hip or extended out for balance.
4. Movement:
- Initiate the movement by pivoting your hips and turning your torso to the left while pulling the handle diagonally across your body.
- As you pull, extend your right arm fully, keeping a slight bend in your elbow at the end.
- Ensure that the movement is controlled and fluid, engaging your core and obliques.
5. Ending Position:
- Finish with the handle near your left hip, maintaining a strong core and straight posture.
- Hold for a brief moment at the bottom to engage your muscles.
6. Return:
- Slowly reverse the movement, bringing the handle back to the starting position near your right shoulder.
- Ensure that you maintain control of the movement without letting the weight snap back.
7. Repetitions:
- Perform 10-15 repetitions on one side, then switch to the left side and repeat the steps.
Tips:
- Maintain a slow and controlled motion throughout the exercise.
- Focus on using your core and not just your arms to perform the movement.
- Adjust the weight on the cable machine according to your fitness level.
