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Waist · Dumbbell
Dumbbell Kneeling Wood Chopper
Dumbbell 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
- Lower Back · Erector Spinae
- Forearms · Forearm Flexors
How to do Dumbbell Kneeling Wood Chopper
- Kneel upright on both knees with your knees hip width apart and hold one dumbbell with both hands low beside one hip.
- Rotate your torso and lift the dumbbell diagonally across your body until it is above the opposite shoulder, keeping your arms slightly bent.
- Pause briefly at the top while keeping your hips facing forward and your core engaged.
- Reverse the movement and lower the dumbbell along the same diagonal path, then repeat before switching sides.
Form tips
- Rotate through your torso while keeping your hips stable and facing forward.
- Maintain a slight bend in your elbows without pulling the dumbbell with your arms alone.
- Avoid leaning backward as the dumbbell reaches the top position.
- Exhale as you lift and rotate the dumbbell, and inhale as you lower it.
Dumbbell Kneeling Wood Chopper alternatives
More abs exercises
Dumbbell Kneeling Wood Chopper FAQ
What muscles does Dumbbell Kneeling Wood Chopper work?
Dumbbell Kneeling Wood Chopper mainly works the abs in the waist (External Oblique and Internal Oblique). The core, shoulders, glutes, lower back and forearms work as secondary muscles.
What equipment do you need for Dumbbell Kneeling Wood Chopper?
You need a dumbbell.
How many sets and reps of Dumbbell 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 Kneeling Wood Chopper good for beginners?
Yes. Dumbbell Kneeling Wood Chopper is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Dumbbell 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 Kneeling Wood Chopper?
Other exercises for the abs include Plate Wood Chopper, Med Ball Half Kneeling Wood Choppers, Band Kneeling Crunch and High Resistance Band Kneeling Crunch.
For developers
Use Dumbbell 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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