Core exercise
Half-Kneeling Dumbbell Chop
CoreDumbbell1:00 demo
A half-kneeling dumbbell chop that builds core stability while resisting unwanted rotation.
How to perform it
Kneel with one knee down and hold a dumbbell near the hip of the down leg.
Keep your arms straight and your body facing forward.
Exhale as you move the dumbbell diagonally up and across your body.
Return under control and match reps on both sides.
Coaching cues
- Arms stay straight throughout
- Body stays square to the front
- Exhale as you reach
- Move at a steady pace
Make it easier
Use a lighter dumbbell or a smaller range.
Make it harder
Use a narrower kneeling stance or pause at the top.
What it trains
Core stabilityAnti-rotationShoulder controlCoordination
Programming
8–10 reps per side, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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