Dumbbell Woodchop

Body region

• Core
• Shoulders

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Latissimus Dorsi
• Rectus Abdominis
• Gluteus Maximus

Holds

• Deltoid
• Erector Spinae
• Transversus Abdominis

Equipment

• Dumbbells

Technique

1. Stand with feet shoulder-width apart holding one dumbbell with both hands by one hip.
2. Lift the dumbbell diagonally up and across your body, rotating the torso and pivoting on the foot of the starting side.
3. Finish with arms extended above the opposite shoulder.
4. Chop it back down across the body to the starting hip under control.

Cues

• Use the hips and trunk to drive the movement.
• Keep the arms mostly straight.

Common mistakes

• Arching the lower back at the top.
• Using only the arms.
• Swinging the dumbbell uncontrolled.

Alternatives

• Cable Woodchop
• Medicine Ball Woodchop