May 5th, 2023 4:46 PM Mr. Q Categories: Dumbbell
The dumbbell wood chop is a compound exercise that primarily targets the obliques, but also works several other muscles in the core, shoulders, and back.
Stretch to do prior to exercise:
- Standing side stretch
- Seated spinal twist
Warmup to do prior to exercise:
- 5-10 minutes of cardio (e.g. brisk walking, jogging, cycling, or jumping jacks)
- Arm circles
- Shoulder rolls
- Torso twists
How to select the proper weight: Start with a weight that you can comfortably perform 10-12 reps with good form.
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands.
- Raise the dumbbell overhead on one side of your body, keeping your arms straight.
- Twist your torso and pivot on the opposite foot to bring the dumbbell diagonally across your body to the opposite side of your body, bending your knees slightly and keeping your arms straight.
- Return to the starting position and repeat for the desired number of reps.
- Switch sides and repeat.
How to reduce the difficulty: To reduce the difficulty of this exercise, you can use a lighter weight, perform the exercise without any weight, or perform the exercise without the twisting motion.
How to increase difficulty: To increase the difficulty of this exercise, you can use a heavier weight or perform the exercise on an unstable surface such as a bosu ball or balance disc.
Number of reps:
- Beginner: 8-12 reps, 1-2 sets
- Intermediate: 10-15 reps, 2-3 sets
- Advanced: 12-20 reps, 3-4 sets
Estimated time for exercise: 10-15 minutes
Body Group:Abs (Core)
Muscle Group(s):Abdominals, Gluteus, Shoulders, Side Abs
Primary:Deltoids, Rectus Abdominis, Obliques