Dumbbell Lying Woodchop
Description
The dumbbell lying woodchop is performed lying on your back on the floor with a dumbbell held in both hands above the chest. Rotating the torso to bring the dumbbell across the body to one side trains the obliques through full rotation. The lying position eliminates leg drive and isolates the core.
Equipment Required
Dumbbell Lying Woodchop Instructions
- Lie on your back on the floor with knees bent and feet flat.
- Hold a single dumbbell with both hands above your chest, arms extended.
- Brace your core hard.
- Rotate your torso to bring the dumbbell down toward your right hip.
- Allow your shoulders to lift slightly off the floor through the rotation.
- Pause briefly with the dumbbell at hip height on one side.
- Reverse the motion to bring the dumbbell back over your chest.
- Repeat on the other side, alternating between hips.
Dumbbell Lying Woodchop Form & Visual
Dumbbell Lying Woodchop Benefits
- Builds rotational core strength
- Hits obliques heavily
- Lying position eliminates leg drive
- Easy to scale by changing dumbbell weight
- Useful for athletes who need rotational power
- Develops core control through rotation
Dumbbell Lying Woodchop Muscles Worked
- Obliques (internal and external)
- Rectus abdominis
- Transverse abdominis
Dumbbell Lying Woodchop Variations & Alternatives
- Dumbbell Wood Chop
- Russian Twist
- Cable Wood Chop
- Dumbbell Wood Chop Squat
