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Dumbbell Wood Chop
A dynamic diagonal chop with a dumbbell that targets obliques and core muscles to build rotational power and stability; commonly used in functional training for athletic performance.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Shoulders
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
Lats
6/10Glutes
6/10Glute Max
Lower Back
5/10Erector Spinae
Shoulders
5/10Anterior Delts, Medial Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart and knees slightly bent. Hold a dumbbell with both hands and rotate your torso to position it over one shoulder with arms extended.
- Engage your core and pivot your feet toward the starting side.
- Twist your torso and swing the dumbbell diagonally across your body toward the opposite hip while squatting slightly.
- Exhale as you chop downward, driving power from your core and hips.
- Reverse the motion by rotating back to the starting position, pivoting feet accordingly.
- Inhale as you return to the starting shoulder position.
Coaching Tips
Form Cues
- Brace core tight
- Pivot feet with rotation
- Drive from hips
- Keep arms extended
- Neutral spine always
Breathing
Inhale as you return to the starting position; exhale forcefully during the chopping motion while bracing your core.
Tempo
2-0-1
Range of Motion
Start with dumbbell at shoulder height on one side; chop diagonally to opposite hip level, maintaining neutral spine throughout.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Start with light weight to master form
- Maintain neutral spine to protect back
- Pivot feet to reduce knee stress
- Consult professional for bone density issues
Spotting
No spotter needed; perform in open space with control. Use lighter weight if balance is an issue.
Common Mistakes
- Using arm momentum instead of core
- Rounding the back during twist
- Not pivoting feet
- Excessive spinal twist
- Jerky uncontrolled movements
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Recent spinal surgery
- Osteoporosis with twisting risks
Flexibility Needed
- Adequate thoracic rotation
- Hip mobility for pivoting
- Shoulder flexion range
Build Up First
- Basic core bracing ability
- Familiarity with rotational movements
- Stable standing balance
Also known as
DB Woodchop, Standing Wood Chopper, Rotational Dumbbell Chop
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