Dumbbell Lying Woodchop
Work your core in a new way! The Dumbbell Lying Woodchop is a rotational exercise that targets your obliques and improves core strength.
The Dumbbell Lying Woodchop is a compound exercise that mainly works the core, with help from the back. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Lying Woodchop Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lats (latissimus dorsi); Boxer Muscle (serratus anterior)
Dumbbell Lying Woodchop Variations and Alternatives
How to do the Dumbbell Lying Woodchop
Begin by lying on your back on a flat surface, your knees bent, and feet flat on the ground. Hold a dumbbell with both hands above your chest, arms fully extended.
Engage your core and rotate your arms and torso to bring the dumbbell down to the side of your body, just above the floor, while keeping your arms straight.
Pause at the bottom of the movement and then reverse the motion, bringing the dumbbell back up and across to the other side of your body, forming an arc-like motion above your chest.
Repeat this woodchop motion for the desired number of repetitions while ensuring steady and controlled movements.
Switch sides and perform an equal number of repetitions to maintain muscular balance.
Tips: Keep your movements controlled and avoid using momentum to swing the weight. Focus on engaging your core throughout the exercise to maximize its effectiveness. Make sure to choose a weight that is appropriate for your fitness level and allows you to maintain proper form.
---
Dumbbell Lying Woodchop FAQs
What muscles does the Dumbbell Lying Woodchop work?
The Dumbbell Lying Woodchop mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Dumbbell Lying Woodchop?
Dumbbells or exercise bench.
Is the Dumbbell Lying Woodchop a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Dumbbell Lying Woodchop variations and alternatives?
Similar exercises include the Bodyweight Wood Chop Squat, Bodyweight Woodchopper, Cable High-Low Woodchopper and Cable Single-Arm High-Low Woodchopper.
Training calculators
Work out the numbers behind your training before your next session.