Dumbbell Wood Chop

Learn how to do Dumbbell Wood Chop with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Abs ObliquesShoulders Dumbbells

Dumbbell Wood Chop is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Obliques, Shoulders. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Dumbbell Wood Chop

A rotational core exercise that mimics a chopping motion to engage abdominals, obliques, and shoulders.

Instructions:

Stand with feet shoulder-width apart, holding a dumbbell with both hands near one hip.
Rotate your torso and lift the dumbbell diagonally across your body toward the opposite shoulder.
Keep arms slightly bent and core engaged throughout.
Reverse the motion with control back to start.
Complete all reps on one side before switching.

Common mistakes:

Using arms instead of rotating the torso.
Letting knees cave inward.
Overarching the lower back.

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Muscles & equipment

Primary muscleAbs

Secondary muscleObliques

Secondary muscleShoulders

EquipmentDumbbells

Your weight

Duration

min

Estimated burn

140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Wood Chop

Type: Dumbbells exercise
Primary muscle: Abs
Secondary muscles: Obliques, Shoulders
MET value: 4
Calories (30 min, 70 kg): ≈ 140 cal
Video quality: 4K with male and female demonstrations

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FAQ: Dumbbell Wood Chop

What muscles does Dumbbell Wood Chop work?

Dumbbell Wood Chop primarily targets the Abs, with secondary engagement of the Obliques, Shoulders.

How do you do Dumbbell Wood Chop correctly?

A rotational core exercise that mimics a chopping motion to engage abdominals, obliques, and shoulders. Instructions: Stand with feet shoulder-width...

Is Dumbbell Wood Chop good for beginners?

Dumbbell Wood Chop has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Wood Chop?

Dumbbell Wood Chop requires: Dumbbells.

What are the benefits of Dumbbell Wood Chop?

Dumbbell Wood Chop strengthens the Abs, engages the Obliques and Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Wood Chop?

Similar exercises to Dumbbell Wood Chop include Bear Crawl, Bear Crawl – Low Knees, Bicycle Crunch, Bird Dog – Elbow to Knee. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Wood Chop better than Bear Crawl?

Both Dumbbell Wood Chop and Bear Crawl target the Abs. Dumbbell Wood Chop uses Dumbbells, while Bear Crawl offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.