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Cable Woodchopper Strength Standards

Quick Answer Cable Woodchopper

A 180 lb male with an Intermediate-level Cable Woodchopper of 89 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 148 lbs (0.82x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Cable Woodchopper? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Obliques, Core, Legs, Back
Equipment Cable Machine
Data Points 71 rows

How Strong Is Your Cable Woodchopper?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Cable Woodchopper?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 7 28 65 116 179
120 9 31 69 121 186
130 10 33 72 126 192
140 11 36 76 131 198
150 13 38 79 136 203
160 14 40 83 140 209
170 15 42 86 144 214
180 16 45 89 148 218
190 18 47 92 151 223
200 19 49 94 155 227
210 20 50 97 158 231
220 21 52 100 162 235
230 22 54 102 165 239
240 24 56 104 168 243
250 25 58 107 171 246
260 26 59 109 174 250
270 27 61 111 177 253
280 28 63 113 179 256
290 29 64 116 182 260
300 30 66 118 185 263
310 31 67 120 187 266

How Does Age Affect Cable Woodchopper Strength?

How Cable Woodchopper standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 13 37 75 126 187
20 15 42 86 144 214
25 15 43 88 148 220
30 15 43 88 148 220
35 15 43 88 148 220
40 15 43 88 148 220
45 15 41 83 141 209
50 14 39 78 132 196
55 13 36 72 122 181
60 12 33 66 111 165
65 10 29 60 101 149
70 9 26 54 90 134
75 8 24 48 81 120
80 8 21 43 72 107
85 7 19 38 65 96
90 6 17 35 58 87

What Do Cable Woodchopper Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the movement path and resistance curve on the Cable Woodchopper, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Cable Woodchopper with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Cable Woodchopper is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Cable Woodchopper through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Cable Woodchopper strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Cable Woodchopper

Tier-specific training recommendations to move your Cable Woodchopper to the next level.

Beginner → Novice Building Your Foundation
  • Train the Cable Woodchopper 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Cable Woodchopper.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Cable Woodchopper plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Cable Woodchopper strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Cable Woodchopper

  1. Attach a handle to the high pulley of a cable machine.
  2. Stand sideways to the machine, feet shoulder-width apart, and grasp the handle with both hands.
  3. Start with your arms extended upward, hands above one shoulder.
  4. Engage your core and pull the handle diagonally downward across your body to the opposite hip.
  5. Rotate your torso and pivot your back foot as you pull.
  6. Slowly return to the starting position with controlled movement.
  7. Repeat for the desired number of repetitions, then switch sides.

Tips for Cable Woodchopper

  • Maintain a tight core throughout the movement to avoid injury.
  • Perform the exercise in a controlled manner to maximize muscle engagement.
  • Avoid using excessive weight; focus on form and technique first.
  • Use a full range of motion for optimal benefits.
  • Ensure your feet pivot to protect your knees and lower back.

Where Do These Cable Woodchopper Standards Come From?

These Cable Woodchopper standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Cable Woodchopper Good for Your Weight?

Strength standards help you objectively measure your Cable Woodchopper performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Cable Woodchopper 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Cable Woodchopper depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Cable Woodchopper within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE