Wood Chop (Dumbbell)

A rotational core exercise where a dumbbell is pulled diagonally across the body from high to low, building rotational strength and core stability.

Instructions

1. Stand with feet at shoulder width, knees slightly bent, holding a dumbbell vertically with both hands.
2. Hold the dumbbell at chest or shoulder height, positioning it to one side of your body.
3. Keep your arms relatively straight and rotate from your core, initiating the movement from your torso.
4. Pull the dumbbell diagonally across your body and downward to the opposite side of your body.
5. The dumbbell should travel from high on one side to low on the opposite side in a chopping motion.
6. Feel your obliques and core working throughout the movement.
7. Control the movement and bring the dumbbell back to the starting position at chest height.
8. Complete all repetitions on one side before switching directions.

Tips

• Initiate the movement from your core and torso rotation, not from your arms
• Keep your hips relatively stationary; the rotation should come from your spine and core
• Maintain an upright posture throughout; avoid excessive forward lean or twisting at the knees
• Use a controlled tempo to maximize core muscle activation
• Perform equal repetitions on both sides to ensure balanced core development
• This movement builds explosive rotational strength useful for sports and functional fitness