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