Dumbbell Woodchop

About This Exercise

A diagonal rotational chop performed with a single dumbbell held in both hands. Athlete starts with the dumbbell at one shoulder and chops diagonally across the body to the opposite hip, then returns. Trains rotational core power with a constant-mass implement. Distinct from Standing Cable Wood Chop (cable resistance is constant through the range; dumbbell varies with leverage and gravity), and from Medicine Ball Rotational Throw (release-based, explosive).

1Setup

Stand with feet shoulder-width apart, holding one dumbbell in both hands at one shoulder (start position). Trunk braced, hips slightly hinged, knees soft.

2Execution

Rotate the trunk and chop the dumbbell diagonally across the body, finishing at the opposite hip with the arms extended. Lead the rotation with the trunk and hips together — the arms follow. Pause briefly at the bottom, then reverse the path back to the starting shoulder. Complete the prescribed reps on one side, then switch.

Pro Tips

• Trunk rotation drives the arms — do not isolate the arms while the trunk stays still
• Hips and trunk rotate together — locking the hips reduces the rotation available
• Tempo controlled both directions — do not let the dumbbell crash through the bottom
• For higher load: progress to barbell landmine chop or cable woodchop with heavier load