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Dumbbell Half Kneeling Chop
A rotational core exercise in a half-kneeling position using a dumbbell, targeting obliques and abs to build rotational strength and hip stability; commonly used for functional conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lats, Shoulders, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
7/10Glute Max, Glute Medius
Lats
5/10Shoulders
4/10Anterior Delts
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on one knee with the other foot flat forward at 90 degrees, hips square. Hold the dumbbell with both hands at the hip of your kneeling leg, core braced and glutes squeezed.
- Brace core and rotate trunk to sweep dumbbell diagonally upward across body to opposite shoulder.
- Keep arms slightly bent and relaxed, driving movement from core.
- Finish with dumbbell above opposite shoulder, chest proud and spine neutral.
- Slowly reverse motion, resisting dumbbell pull back to starting hip position.
- Maintain stable hips and knee alignment throughout.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Drive from core, not arms.
- Ribs down, hips square.
- Squeeze glutes for stability.
- Resist on return.
Breathing
Inhale during the controlled return to start; exhale forcefully during the chop.
Tempo
2-0-1
Range of Motion
From kneeling hip level to full extension above opposite shoulder, with trunk rotation and neutral spine.
Safety
Safety Notes
- Avoid if acute knee or lower back issues.
- Start light to master form.
- Keep dumbbell close to body.
- Ensure knee tracks over toe.
Spotting
Spotting not required; partner can assist with balance if needed for heavier loads.
Common Mistakes
- Leaning away from dumbbell.
- Arching lower back.
- Collapsing kneeling knee inward.
- Using arms to dominate movement.
- Fast uncontrolled return.
When to Avoid
- Acute knee pain
- Lower back strain
- Shoulder impingement
Flexibility Needed
- Adequate hip rotation
- Ankle dorsiflexion for kneeling
Build Up First
- Core bracing proficiency
- Basic rotational control
Also known as
Half Kneeling DB Chop, Dumbbell Cross Chop, Half Kneeling Rotational Chop
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