Core · Dumbbell
Dumbbell Lying Woodchop
How to do the dumbbell lying woodchop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and feet flat, holding a dumbbell with both hands beside one hip. Keeping your arms mostly straight, bring the weight diagonally up and across your body toward the opposite shoulder while rotating your torso, then lower it back under control. Finish your reps, then switch sides.
- 1Obliques and core driving the diagonal chop across your body
- 2Torso rotating smoothly rather than your arms doing the work
- 3Arms extended but not locked so the movement comes from your trunk
Common mistakes
- Avoid pulling with just your arms, let your core lead
- Do not let your lower back arch off the floor
- Avoid jerking the weight, keep the path controlled
Muscles worked
The dumbbell lying woodchop mainly works the obliques, upper abs, and lower abs, with the forearms and lats assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- ForearmsSupport
- LatsSupport
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell lying woodchop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.