Quick Answer
Woodchop is a intermediate strength exercise that targets your obliques and core. It uses a dumbbell. Stand with feet shoulder-width apart holding a dumbbell with both hands near one hip.
Video Tutorial
How to Perform the Woodchop
- 1
Stand with feet shoulder-width apart holding a dumbbell with both hands near one hip.
- 2
Rotate your torso and lift the dumbbell diagonally across your body until it is above the opposite shoulder.
- 3
Control the weight as you return to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Woodchop isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Woodchop work?
The Woodchop primarily works your obliques and core. Secondary muscles include the shoulders and abdominals.
What equipment do I need for the Woodchop?
The Woodchop needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Woodchop suitable for beginners?
The Woodchop is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Woodchop should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Woodchop every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train obliques and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.