# Tall Kneeling Dumbbell Woodchop

A kneeling rotational dumbbell exercise that lifts one dumbbell diagonally from beside one hip to above the opposite shoulder. Kneeling on both knees keeps the hips fixed, so the obliques and abs do the turning.

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

## Muscles worked

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

## How to do the Tall Kneeling Dumbbell Woodchop

1. Kneel on both knees, holding one dumbbell beside one hip.
2. Rotate your torso and lift the dumbbell above the opposite shoulder.
3. Keep your hips facing forward as your torso turns.
4. Return slowly to the starting position, keeping the movement smooth and controlled.

### Full technique — 7 steps

1. Kneel on both knees with your hips above your knees and your torso upright.
2. Hold one dumbbell by the heads with both hands beside one hip.
3. Turn your torso toward the dumbbell with your arms nearly straight.
4. Tighten your stomach and keep your hips facing forward throughout the set.
5. Lift the dumbbell diagonally across your body to above the opposite shoulder by rotating your torso.
6. Follow the dumbbell with your eyes and finish with your arms extended.
7. Reverse the path under control back to the low starting position, then complete all reps before switching sides.

## Common mistakes

- Pulling mostly with the arms
- Rounding through the lower back
- Cutting the diagonal path short
- Sitting back onto the heels
- Letting ribs flare forward

## Form cues

- Rotate through the torso
- Keep hips facing forward
- Arms guide the weight
- Finish above opposite shoulder
- Tighten stomach each rep

## How much to do

- **Strength**: 3 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): 3–4 sets of 10–12 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 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**: [Side Plank Reach Through](https://seto.fit/exercises/side-plank-reach-through/), [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.

- **This exercise: Tall Kneeling Dumbbell Woodchop — Beginner**
- Harder: [Half Kneeling Dumbbell Low-to-High Woodchop](https://seto.fit/exercises/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

## Quick answers

### What muscles does the Tall Kneeling Dumbbell Woodchop work?

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

### When should I do the Tall Kneeling Dumbbell Woodchop in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Tall Kneeling Dumbbell Woodchop?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 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 Tall Kneeling Dumbbell Woodchop?

Medicine ball: Half Kneeling Medicine Ball Woodchop. Barbell: Tall Kneeling Landmine Rotation. No equipment: Side Plank Reach Through, Twisting Back Extension.

### What is a harder version of the Tall Kneeling Dumbbell Woodchop?

Half Kneeling Dumbbell Low-to-High Woodchop (Beginner), Single Arm Dumbbell Cross Body Crunch (Intermediate).

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

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