Standing Cable Lift
Also called low-to-high woodchop, reverse cable woodchop
Quick answer
The standing cable lift is a rotational core exercise where you pull a handle from a low pulley diagonally up and across your body, turning your torso and pivoting your back foot. It works the obliques, with the abs helping to control the rotation.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Standing Cable Lift
- 1
Attach a single handle to a cable pulley set at its lowest position and stand side-on to the machine, feet about shoulder-width apart.
- 2
Hold the handle with both hands beside the hip nearest the machine, bend your knees slightly and step away until the cable is taut. This is your starting position.
- 3
Keeping your arms long and nearly straight, pull the handle up and across your body in one smooth diagonal, turning your hips and torso away from the machine.
- 4
Pivot on the ball of the foot nearest the machine as you turn, finishing with your hands at about shoulder height on the far side of your body.
- 5
Return slowly along the same path to the starting position, keeping tension on the cable.
- 6
Complete all your reps, then turn around and repeat on the other side.
Form cues
- Start the turn from your hips and legs, not by yanking with your arms.
- Keep your arms nearly straight so your trunk moves the handle.
- Let your inside foot pivot so your knee turns with your hip.
- Stay tall and braced; don't bend sideways or round forward.
- Control the return so the cable never pulls you back to the start.
Breathing: Breathe out as you lift the handle up and across your body, and breathe in as you lower it back toward your hip.
Common Standing Cable Lift mistakes
Pulling with the arms instead of rotating
Keep your elbows nearly straight and let your hips and torso turn to move the handle.
Twisting the knee with the foot planted
Pivot on the ball of the foot nearest the machine so the knee turns with the hip.
Rounding forward to reach the low start
Bend your knees to reach the low position and keep your chest up.
Jerking the handle up with momentum
Use a load you can lift smoothly and lower in about two seconds.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growtheach side | 3–4 | 8–15 | 60–90 s |
| Muscular enduranceeach side | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Standing Cable Lift variations and alternatives
Variations
- Woodchop
The high-to-low version of the same diagonal pattern.
- Half-kneeling cable lift
Kneeling takes the legs out, so your trunk works harder to stay steady.
- Resistance band lift
Anchor a band low for a home version of the same movement.
Alternatives
- Oblique Cable Crunch
Trains the obliques by side-bending against a cable instead of rotating.
- Russian Twist
A seated rotational oblique exercise you can do without a cable machine.
- Plate Twist
Rotating while holding a weight plate for loaded twisting at home or in the gym.
- Side Bridge
A side plank hold that trains the obliques to keep the trunk steady.
Standing Cable Lift FAQ
What muscles does the standing cable lift work?
The cable lift mainly works the obliques, the muscles on the sides of your waist that rotate your trunk and control twisting. The abs help keep your torso braced, and your hips, legs and shoulders assist as you drive the handle up and across your body. It trains your core to transfer force from your legs through to your arms.
What is the difference between a cable lift and a woodchop?
They use the same diagonal, rotating pattern in opposite directions. A cable lift starts low by one hip and finishes high on the other side. A woodchop starts high and pulls down across the body. Both train the obliques, and many programs include both to cover rotation in each direction.
How heavy should cable lifts be?
Lighter than most people expect. Choose a weight you can lift in one smooth diagonal with nearly straight arms and lower slowly without the stack pulling you back. If you have to bend your arms, lean or jerk the handle to finish, reduce the load. For this exercise, control and a steady trunk count for more than the number on the stack.
Can I do cable lifts at home?
Yes. Anchor a resistance band low, for example around a heavy piece of furniture or a door anchor near the floor, and follow the same low-to-high path. You can also lift a light dumbbell or medicine ball diagonally across your body, although free weights feel heaviest at the top rather than giving steady tension like a cable.
Sources
Related calculators
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