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Waist · Dumbbell
Dumbbell Half Kneeling Wood Chopper
Dumbbell Half Kneeling Wood Chopper is a beginner compound strength exercise that works the abs (waist), with the core, shoulders and glutes assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Obliques · External Oblique, Internal Oblique
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Shoulders · Anterior Deltoids, Lateral Deltoids
- Glutes · Gluteus Maximus, Gluteus Medius
How to do Dumbbell Half Kneeling Wood Chopper
- Begin in a half-kneeling position with your left foot forward and your right knee on the floor. Hold one dumbbell with both hands low beside your right hip.
- Rotate your torso to the left and lift the dumbbell diagonally across your body.
- Continue raising the dumbbell until your arms extend above your left shoulder.
- Reverse the movement and lower the dumbbell back toward your right hip, then repeat before switching sides.
Form tips
- Keep your front foot flat on the floor and right knee directly below your hip for stability.
- Rotate through your torso while keeping your hips and lower body stable.
- Keep your elbows slightly bent and avoid pulling the dumbbell with your biceps.
- Exhale as you lift and rotate the dumbbell, and inhale as you lower it.
Dumbbell Half Kneeling Wood Chopper alternatives
More abs exercises
Dumbbell Half Kneeling Wood Chopper FAQ
What muscles does Dumbbell Half Kneeling Wood Chopper work?
Dumbbell Half Kneeling Wood Chopper mainly works the abs in the waist (External Oblique and Internal Oblique). The core, shoulders and glutes work as secondary muscles.
What equipment do you need for Dumbbell Half Kneeling Wood Chopper?
You need a dumbbell.
How many sets and reps of Dumbbell Half Kneeling Wood Chopper should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Half Kneeling Wood Chopper good for beginners?
Yes. Dumbbell Half Kneeling Wood Chopper is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Dumbbell Half Kneeling Wood Chopper burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Half Kneeling Wood Chopper?
Other exercises for the abs include Med Ball Half Kneeling Wood Choppers, Plate Wood Chopper, Band Kneeling Crunch and High Resistance Band Kneeling Crunch.
For developers
Use Dumbbell Half Kneeling Wood Chopper in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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