Dumbbell Lying Woodchop - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Lying Woodchop

Step by step instructions, muscle activation and variants for the Dumbbell Lying Woodchop.

MediumObliques

About this exercise

A rotational core exercise performed lying on your back, where you sweep a dumbbell in a diagonal arc from one side of the body to the other. It targets the obliques through a large range of rotation while the floor provides stability for the lower body.

How to Perform

  • Lie flat on your back with knees bent and feet flat on the floor
  • Hold a single dumbbell with both hands and extend your arms above your chest
  • Lower the dumbbell in a controlled diagonal arc toward the floor on one side of your body, keeping your arms as straight as comfortably possible
  • Rotate through your core and sweep the dumbbell back across your body to the opposite side
  • Control the movement throughout — avoid letting the dumbbell drop
  • Continue alternating sides or complete all reps on one direction before switching

Muscle Activation

Primary
Obliques
Secondary
AbsCore

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Lying Woodchop

The Dumbbell Lying Woodchop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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