FlexDumbbell Woodchoppers
Muscles worked
- External Oblique
- Internal Oblique
- Transverse Abdominis
- Anterior Deltoid
- Gluteus Maximus
- Gluteus Medius
- Rectus Femoris
- Adductor Magnus
- CategoryCore
- Default target3 sets × 12–15 reps per side
- EquipmentDumbbells
- Movement patternCore
- Training stylesHIIT, Hypertrophy
Technique
Setup
Stand with feet shoulder-width apart, knees soft, holding one dumbbell with both hands beside your right hip.
Movement
Rotate your torso to drive the weight diagonally up and across your body until it's above your left shoulder, pivoting on the ball of your right foot. Reverse with control. Finish the set, then switch sides.
Form Tip
Power comes from your hips and obliques, not your shoulders — let your eyes follow the dumbbell through the whole path.
Increase Difficulty
Perform the upward chop explosively to train rotational power.
Decrease Difficulty
Use a lighter weight and keep the path shorter and closer to your body.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.