Zirv Fitness
Strength exercise

Dumbbell Woodchop

How to do it

  1. Stand with your feet wider than shoulder width, holding one dumbbell in both hands up near one shoulder with your toes turned slightly out.
  2. Set a stable stance with your knees softly bent and your weight balanced, giving your trunk a solid base to rotate from.
  3. Brace your core, then rotate your torso to drive the dumbbell diagonally down and across your body toward the outside of your opposite knee, powering the chop with your obliques.
  4. Squeeze the obliques and core at the bottom of the chop, then rotate the trunk back to return the dumbbell to the starting shoulder under control.
  5. Exhale sharply as you chop down and inhale as you return the dumbbell to the top at a controlled tempo.
  6. Keep the dumbbell traveling in one straight diagonal line, avoiding rounding your lower back or letting the arms swing the weight instead of the trunk.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises

Related Core exercises

Cable High-to-Low Wood ChopCable Low-to-High Wood ChopCable Rotational ChopCable Wood ChopHanging Knee Raise (Oblique)Hanging Windshield Wiper
Type
Strength
Equipment
Dumbbells
Primary muscles
Core, External Obliques
Measured in
Reps and weight
Tools
1RM Calculator