Dumbbell Wood Chop: How to Do, Benefits & Tips

You can use easily incorporate Dumbbell Wood Chop exercises into your routine to build strength in your core muscles. This includes your low back, abdominal, and pelvic muscles.

Dumbbells core exercises will challenge your entire core, which is important in helping you lift more weight in your workout, as well as function better in everyday life. This exercise keeps your trunk activated in a rotational movement pattern, as well as multiple abdominal and back muscles for stability. In addition, your legs and arms provide stability and mobility.

Abs are like any muscle. If you want them to be more defined, you need to progress your training. This means working your way up in weight load, to get stronger, more developed abs.

Benefits on Dumbbell Wood Chop Exercise

  • Dumbbell wood chopper requires more balance that can lead to greater muscle fiber recruitment.
  • It simultaneously challenges the stability of multiple muscles in your trunk, hips, and shoulders.
  • It requires more muscular control than enhancing kinesthetic awareness.
  • Dumbbell wood chop Workout increase core stability, and improve muscular imbalances.
  • It affords a greater level of variety, which prevents physical and mental burnout.
  • Dumbbells wood chop Workout are also perfect for the at-home exerciser with the limited space.

Dumbbell Wood Chop (High to Low wood chopper)

The Dumbbell wood chop is also known as the dumbbell up-down twist, you must add these oblique workouts to your dumbbell abs workout arsenal.

This is great for strengthening the twisting movement pattern of your torso, as well as improving your torso’s ability to resist twisting forces.

The Dumbbell woodchop is a compound pulling motion and a functional exercise. While it primarily targets the abdominals and obliques, it also employs the shoulders, back, and glutes.

Dumbbell wood chop
Muscles Worked During High to Low wood chop

Primary: Rectus abdominis, obliques.

Secondary: Serratus anterior, hip, Glute, Erector Spinae, chest

How To Do High to Low wood chop
  1. Hold the dumbbell with both hands, with either your fingers interlaced or with one hand over the other. Stand shoulder-width apart.
  2. Keeping your arms straight, Rotate the dumbbell in a diagonally downward motion until your torso rotate to opposite side and your hands are at knee height.
  3. Hold for a count of two. Then slowly reverse the movement to return to the starting position.
  4. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
Tips
  • Don’t lock the knees and hips. Allow the hips and knees to rotate slightly.
  • Keep your arms straight, shoulders locked in place.
  • Control the weight the whole time while doing this dumbbell Abs Workout.

Dumbbell Down-Up twist (low to high wood chopper)

The Dumbbell down up twist is also known as low to high dumbbell Wood chop. The standing low dumbbell chop is a variation of the wood chop and an exercise used to target the muscles of the abdominal complex. In particular, the standing low dumbbell chop primarily works the obliques.

Use the dumbbell down-up twist to strengthen and stabilize your core, and to strengthen the rotational movement pattern of your torso.

Dumbbell down-up twist
Muscles Worked During Low to High Wood Chop

Primary: Rectus abdominis, obliques.

Secondary: Serratus anterior, hip flexors, Gluteus, Erector Spinae, Chest

How To Do Low to High wood chop
  1. Hold the dumbbell with both hands, with either your fingers interlaced or with one hand over the other. Stand shoulder-width apart.
  2. Keeping your arms straight, Rotate the dumbbell in a diagonally upward motion.
  3. Hold for a count of two. Then slowly reverse the movement to return to the starting position.
  4. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
Tips
  • Don’t lock the knees and hips when performing dumbbell wood chops. Allow the hips and knees to rotate slightly.
  • Keep your arms straight, shoulders locked in place.
  • Keep the movement under control.

Takeaways

The wood chop is an excellent core exercise to add to your training program. Try this functional exercise and reap the benefits in all your daily activities.

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