Mastering the Dumbbell Reverse Chop Technique

Most gym workouts suffer from the same problem: They occur in a single plane of motion. That’s because most well-known exercises (e.g., squat, deadlift, push-up, etc.) entail either a front-to-back or up-and-down movement, landing them squarely in the “sagittal plane.”

If you also perform side-to-side movements, like the lateral lunge, you get points for hitting the frontal plane, but odds are you’re still neglecting the third plane of motion (transverse) and a key movement pattern: rotation.

To build real-world strength and power, you need to give your workouts a twist with exercises like the dumbbell reverse chop.

In addition to nailing your core — which controls rotational movement — you’ll target your shoulders and quads. You’ll also crank up your heart rate as a host of secondary muscles kicks in to help you execute this total-body move.

Ready to give it a try? Follow along with Maricris in the video below as she demonstrates perfect form.

 

Dumbbell Reverse Chop: Step-by-Step Instructions

 

Muscles targeted: Core, shoulders, quads.

Featured in: 21-Day Fix, available on Beachbody On Demand.

  • Stand with your feet shoulder-width apart, holding a dumbbell in both hands in front of you at arm’s length.
  • Keeping your back flat and core braced, bend your knees and rotate left, lowering the dumbbell to the outside of your left knee. That’s the starting position.
  • In one explosive movement, stand and rotate to the right, pivoting your left foot as you lift the weight above your right shoulder.
  • Reverse the movement to return to the starting position. Perform an equal number of reps on both sides.
See Also:  Mastering Tree Pose (Vrksasana) in Yoga

 

Make it easier: Use a lighter weight, or only bend your knees slightly, lowering the weight to the outside of your left hip.

Make it harder: Use a heavier weight, or lower the weight all the way to the outside of your left foot.

Bonus tip: Keep your arms straight to maximally engage your shoulders as you lift the weight. Also, be sure to rotate your shoulders and torso as a single unit — you don’t want to twist your spine.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).