Dumbbell Chopper
The dumbbell chopper is a rotational core exercise that targets the abs and obliques through a diagonal chopping motion. It also engages the shoulders and legs, making it an effective full-body stabilization movement.
How to do it
- Stand with feet shoulder-width apart holding a dumbbell with both hands.
- Raise the dumbbell diagonally overhead to one side, rotating your torso slightly.
- In a controlled chopping motion, bring the dumbbell diagonally down toward the opposite hip, rotating your torso.
- Pause at the bottom of the movement, then return to the starting position.
- Complete the desired number of repetitions on one side before switching.
Form cues
- Keep your core braced throughout the movement.
- Pivot on your back foot as you rotate.
- Control the weight rather than letting momentum take over.
- Move in a smooth diagonal line from high to low.
Breathing: Inhale as you raise the dumbbell overhead, and exhale steadily as you chop downward across your body.
Common mistakes
- Rushing the movement using momentum, which reduces core engagement and stresses the lower back.
- Bending too much at the waist instead of rotating through the torso.
- Using a weight that is too heavy, leading to poor form and loss of balance.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, upper legs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have lower back discomfort, reduce the weight or limit the range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your core and obliques working to control the rotation, along with mild engagement in your shoulders and legs.
Can I do this without a dumbbell?
Yes, you can practice the motion using your body weight or a light medicine ball before adding a dumbbell.
How often can I include this in my routine?
2 to 3 times per week is plenty for recovery and core strengthening.