How to do the Tall Kneeling Dumbbell Woodchop
- Kneel on both knees, holding one dumbbell beside one hip.
- Rotate your torso and lift the dumbbell above the opposite shoulder.
- Keep your hips facing forward as your torso turns.
- Return slowly to the starting position, keeping the movement smooth and controlled.
Full technique — 7 steps
- Kneel on both knees with your hips above your knees and your torso upright.
- Hold one dumbbell by the heads with both hands beside one hip.
- Turn your torso toward the dumbbell with your arms nearly straight.
- Tighten your stomach and keep your hips facing forward throughout the set.
- Lift the dumbbell diagonally across your body to above the opposite shoulder by rotating your torso.
- Follow the dumbbell with your eyes and finish with your arms extended.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
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
- Harder Half Kneeling Dumbbell Low-to-High Woodchop
- Harder Single Arm Dumbbell Cross Body Crunch
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).
