Dumbbell Woodchopper

Setup & Positioning

• Stand with feet shoulder-width apart, holding a dumbbell with both hands.
• Start with the dumbbell near one hip or thigh.
• Keep a slight bend in the knees, core braced, and chest tall.

Key point: “This is a controlled diagonal movement driven by your core and hips, not just your arms.”

Execution

1. From the low starting position, rotate your torso and drive the dumbbell diagonally across your body and up toward the opposite shoulder or above your head.
2. Allow your hips to pivot naturally to follow the rotation.
3. Reverse the motion, lowering the dumbbell back to the start position in a controlled arc.
4. Complete all reps on one side, then switch.

Where You Should Feel It

• Obliques and deep core stabilizers
• Hips assisting with rotation
• Shoulders and arms supporting the weight

Where You Shouldn’t Feel It

• Lower back strain from twisting without hip movement
• Shoulder discomfort from lifting too high with poor control
• Knee pain from locking the legs and forcing rotation

Breathing

"Exhale as you drive the dumbbell upward, inhale as you lower back down."

Common Mistakes to Avoid

1. Keeping hips locked – Let hips pivot to protect your spine.
2. Swinging arms independently – Move as one unit from the torso.
3. Using momentum instead of muscle – Control both directions.
4. Over-rotating the spine – Stay within a safe range.