# Half Kneeling Dumbbell Low-to-High Woodchop

A half-kneeling rotational dumbbell exercise that lifts one dumbbell diagonally from beside one hip to above the opposite shoulder. Trains the obliques and abs with the legs fixed, so the trunk does the turning.

- Beginner · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-half-kneeling-wood-chopper/video/male.mp4
- HTML: https://seto.fit/exercises/half-kneeling-dumbbell-low-to-high-woodchop/

## Muscles worked

- Obliques: 9/10
- Abs: 6/10
- Lower back: 4/10

## How to do the Half Kneeling Dumbbell Low-to-High Woodchop

1. Kneel on one knee, dumbbell in both hands beside the kneeling-leg hip.
2. Rotate and lift the dumbbell diagonally above the opposite shoulder.
3. Keep your hips facing forward and your arms nearly straight.
4. Lower along the same path, then switch sides after all reps.

### Full technique — 8 steps

1. Kneel on one knee with the other foot flat in front, both knees bent about 90 degrees.
2. Hold one dumbbell by the heads with both hands beside the hip of your kneeling leg.
3. Tighten your stomach and keep your hips facing forward throughout the rep.
4. Rotate your torso and lift the dumbbell diagonally across your body toward the opposite shoulder.
5. Keep your arms nearly straight and let your trunk drive the movement.
6. Finish with the dumbbell above head height, outside the shoulder on the front-leg side.
7. Lower the dumbbell along the same diagonal back to your hip under control.
8. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Pulling mostly with the arms
- Rounding through the lower back
- Twisting the hips with the torso
- Cutting the diagonal path short
- Yanking with body momentum

## Form cues

- Rotate through the torso
- Keep hips square
- Move through the trunk
- Tighten stomach each rep
- Finish above opposite shoulder

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Medicine ball**: [Half Kneeling Medicine Ball Woodchop](https://seto.fit/exercises/half-kneeling-medicine-ball-woodchop/)
- **Barbell**: [Tall Kneeling Landmine Rotation](https://seto.fit/exercises/tall-kneeling-landmine-rotation/)
- **No equipment**: [Twisting Back Extension](https://seto.fit/exercises/twisting-back-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Tall Kneeling Dumbbell Woodchop](https://seto.fit/exercises/tall-kneeling-dumbbell-woodchop/) — Beginner
- **This exercise: Half Kneeling Dumbbell Low-to-High Woodchop — Beginner**
- Harder: [Single Arm Dumbbell Cross Body Crunch](https://seto.fit/exercises/single-arm-dumbbell-cross-body-crunch/) — Intermediate
- Harder: [Side Plank Reach Through](https://seto.fit/exercises/side-plank-reach-through/) — 45% of bodyweight

## Quick answers

### What muscles does the Half Kneeling Dumbbell Low-to-High Woodchop work?

Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 4/10.

### When should I do the Half Kneeling Dumbbell Low-to-High Woodchop in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Half Kneeling Dumbbell Low-to-High Woodchop?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3 sets of 10–12 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Half Kneeling Dumbbell Low-to-High Woodchop?

Medicine ball: Half Kneeling Medicine Ball Woodchop. Barbell: Tall Kneeling Landmine Rotation. No equipment: Twisting Back Extension.

### What is an easier version of the Half Kneeling Dumbbell Low-to-High Woodchop?

Tall Kneeling Dumbbell Woodchop (Beginner).

### What is a harder version of the Half Kneeling Dumbbell Low-to-High Woodchop?

Single Arm Dumbbell Cross Body Crunch (Intermediate), Side Plank Reach Through (45% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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