Dumbbell Lying Woodchop

Muscles worked

Setup

1. Lie flat on your back with knees bent and feet planted firmly on the floor.
2. Hold one dumbbell with both hands using an overlapping grip, arms fully extended directly above your chest.
3. Tuck your pelvis slightly to ensure your lower back is pressed firmly into the mat.

How to do it

1. Inhale as you lower the dumbbell diagonally toward the outside of your left hip, keeping your arms straight and shoulders pinned.
2. Exhale forcefully as you 'chop' the weight back up and across your body toward your right shoulder.
3. Return to the starting center position and repeat the movement toward the right hip to alternate sides.
4. Maintain a controlled 2-1-2 tempo, focusing on the contraction of the obliques.

Form checklist

• Keep your arms straight throughout the entire range of motion to maximize the lever arm.
• Do not let your lower back arch or lift off the floor as the weight moves.
• Ensure your hips stay square and glued to the mat; the rotation should occur in the torso.
• Follow the dumbbell with your eyes to encourage natural spinal rotation.

Pro tips

• Focus on 'pulling' the weight back to center using your obliques rather than just swinging your arms.
• Squeeze the dumbbell hard to increase muscle irradiation and better engage the pectorals and anterior deltoids.

Make it harder

• Perform the exercise with legs in a tabletop position (90-degree hip/knee bend) to further challenge pelvic stability.
• Perform the movement on a weight bench to allow the dumbbell to drop slightly below the hip line, increasing the range of motion.

Frequently asked

What muscles does the dumbbell lying woodchop work?

The dumbbell lying woodchop primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the dumbbell lying woodchop?

The dumbbell lying woodchop uses dumbbell.

Is the dumbbell lying woodchop good for beginners?

The dumbbell lying woodchop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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