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Dumbbell Kneeling Wood Chop
A half-kneeling rotational core exercise with a dumbbell that targets obliques and abs to build functional strength, stability, and coordination; mimics diagonal sports movements like golf swings.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Shoulders, Lats, Glutes, Quads
Accessory Muscles
Forearms
Popularity Score
7
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
8/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts
Lats
4/10Teres Major
Glutes
4/10Glute Max
Quads
3/10Forearms
2/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel with one knee down and the opposite foot flat, hip-width apart. Hold a dumbbell with both hands at the hip of your kneeling side, core braced and torso upright.
- Exhale and rotate your torso to lift the dumbbell diagonally across your body toward the opposite shoulder.
- Keep arms extended with slight elbow bend and follow with your eyes.
- Reach full extension at the top while maintaining neutral spine.
- Inhale and control the dumbbell back to the starting hip position.
- Resist momentum throughout the return phase.
Coaching Tips
Form Cues
- Drive rotation from core
- Keep hips square
- Eyes follow dumbbell
- Maintain tall posture
- Control the descent
Breathing
Exhale during the upward chop phase; inhale as you lower the dumbbell back to start. Brace core throughout.
Tempo
2-0-2
Range of Motion
Move from hip level on kneeling side to full extension above opposite shoulder, keeping spine neutral without excessive twist.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with light weight
- Consult professional for hip or shoulder issues
- Keep spine neutral to protect back
- Stop if sharp pain occurs
Spotting
No spotter needed; perform solo with focus on control. Use lighter weight if balance is an issue.
Common Mistakes
- Twisting from lower back
- Using arms to swing
- Leaning torso
- Momentum on return
- Hips rotating excessively
When to Avoid
- Lower back injuries
- Hip instability
- Rotator cuff issues
Flexibility Needed
- Adequate hip flexion
- Shoulder rotation range
Build Up First
- Core bracing proficiency
- Half-kneeling balance
- Basic rotational control
Also known as
Half-Kneeling Dumbbell Wood Chop, Dumbbell Half-Kneeling Wood Chopper, Kneeling Dumbbell Woodchopper
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