Dumbbell Half Kneeling Lift and Chop Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Dumbbell
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Latissimus Dorsi, Trapezius Lower Fibers, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Half Kneeling Chop
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Half Kneeling Lift and Chop
- Start in a half-kneeling position with one knee on the ground and the opposite foot forward.
- Hold a dumbbell in both hands, starting at your hips.
- Engage your core and lift the dumbbell up and across your body, rotating your torso as you do so.
- Lower the dumbbell back to the starting position.
- Complete the desired number of repetitions before switching sides.
Common Mistakes
- Twisting the torso instead of using the hips.
- Rounding the back during the lift.
- Not maintaining a stable base.
Modifications
- Use a lighter dumbbell to start if you're new to the exercise.
- Perform the exercise without weights initially to master the form.
Tips
- Keep your core engaged throughout the movement.
- Ensure a stable base by keeping your knee and foot firmly on the ground.
- Control the motion during both the lift and the chop to maximize effectiveness.
Dumbbell Half Kneeling Lift and Chop Alternatives
Tags
core
strength
waist
obliques
dumbbell
intermediate
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