Dumbbell Half Kneeling Lift and Chop
Strengthen your core and obliques with this diagonal chop pattern that builds rotational power and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Half Kneeling Lift and Chop
Description
This exercise involves a half kneeling position where you lift and chop a dumbbell diagonally across your body.
Save Dumbbell Half Kneeling Lift and Chop to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Half Kneeling Lift and Chop
- 01Setup
Kneel on one knee with the other foot flat on the floor in front. Hold a dumbbell with both hands at the hip of your down knee.
- 02
Lift the dumbbell diagonally across your body, rotating your torso as you press it overhead to the opposite side.
- 03
Control the dumbbell back down along the same diagonal path to the starting position.
- 04
Complete all reps on one side, then switch your kneeling leg and repeat in the opposite direction.
Tips
- Initiate the movement from your hips and core, not your arms — the arms follow the torso rotation.
- Keep your front knee tracking over your toes and avoid letting it collapse inward during rotation.
- Exhale on the lift, inhale on the return to maintain core pressure throughout.
Common mistakes
- Using too heavy a weight turns this into an arm exercise; choose a weight that allows controlled rotation through the full range.
- Leaning backward at the top compromises spinal position; stay tall with your ribs stacked over your hips.
In the Ellim app, Dumbbell Half Kneeling Lift and Chop unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell half kneeling lift and chop?
Get Ellim — FreeQuestions
Is Dumbbell Half Kneeling Lift and Chop good for beginners?
Dumbbell Half Kneeling Lift and Chop is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Half Kneeling Lift and Chop?
You need Dumbbell to perform Dumbbell Half Kneeling Lift and Chop. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Half Kneeling Lift and Chop?
Initiate the movement from your hips and core, not your arms — the arms follow the torso rotation. Keep your front knee tracking over your toes and avoid letting it collapse inward during rotation. Exhale on the lift, inhale on the return to maintain core pressure throughout.
What are common mistakes when doing Dumbbell Half Kneeling Lift and Chop?
Using too heavy a weight turns this into an arm exercise; choose a weight that allows controlled rotation through the full range. Leaning backward at the top compromises spinal position; stay tall with your ribs stacked over your hips.
Related exercises
Dumbbell Low Windmill
Waist · Dumbbell
Dumbbell Sit up
Waist · Dumbbell
Dumbbell Crunch-up
Waist · Dumbbell
Dumbbell Side Bend
Waist · Obliques · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Dumbbell Half Kneeling Lift and Chop.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store