{"id":1920,"date":"2025-02-04T08:01:23","date_gmt":"2025-02-04T08:01:23","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/mastering-the-dumbbell-reverse-chop-technique.html"},"modified":"2025-02-04T08:01:23","modified_gmt":"2025-02-04T08:01:23","slug":"mastering-the-dumbbell-reverse-chop-technique","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/mastering-the-dumbbell-reverse-chop-technique.html","title":{"rendered":"Mastering the Dumbbell Reverse Chop Technique"},"content":{"rendered":"<p>Most gym workouts suffer from the same problem: They occur in a single plane of motion.\u00a0That\u2019s 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 \u201csagittal plane.\u201d<\/p>\n<p>If you also perform side-to-side movements, like the lateral lunge, you get points for hitting the frontal plane, but odds are you\u2019re still neglecting the third plane of motion (transverse) and a key movement pattern: rotation.<\/p>\n<p>To build real-world strength and power, you need to give your workouts a twist with exercises like the dumbbell reverse chop.<\/p>\n<p>In addition to nailing your core \u2014 which controls rotational movement \u2014 you\u2019ll target your shoulders and quads. You\u2019ll also crank up your heart rate as a host of secondary muscles kicks in to help you execute this total-body move.<\/p>\n<p>Ready to give it a try? Follow along with Maricris in the video below as she demonstrates perfect form.<\/p>\n<p>\u00a0<\/p>\n<h2>Dumbbell Reverse Chop: Step-by-Step Instructions<\/h2>\n<p><iframe title=\"How To Do the Dumbbell Reverse Chop | Beachbody\" width=\"1290\" height=\"726\" src=\"https:\/\/www.youtube.com\/embed\/89lME1LmKa8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>\u00a0<\/p>\n<p><strong>Muscles targeted:<\/strong> Core, shoulders, quads.<\/p>\n<p><strong>Featured in:<\/strong> 21-Day Fix, available on Beachbody On Demand.<\/p>\n<ul>\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in both hands in front of you at arm\u2019s length.<\/li>\n<li>Keeping your back flat and core braced, bend your knees and rotate left, lowering the dumbbell to the outside of your left knee. That\u2019s the starting position.<\/li>\n<li>In one explosive movement, stand and rotate to the right, pivoting your left foot as you lift the weight above your right shoulder.<\/li>\n<li>Reverse the movement to return to the starting position. Perform an equal number of reps on both sides.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<\/p>\n<p><strong>Make it easier:<\/strong> Use a lighter weight, or only bend your knees slightly, lowering the weight to the outside of your left hip.<\/p>\n<p><strong>Make it harder:<\/strong> Use a heavier weight, or lower the weight all the way to the outside of your left foot.<\/p>\n<p><strong>Bonus tip:<\/strong> 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 \u2014 you don\u2019t want to twist your spine.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most gym workouts suffer from the same problem: They occur in a single plane of motion.\u00a0That\u2019s 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 \u201csagittal plane.\u201d If you also perform side-to-side movements, like the lateral lunge, you get points for hitting the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1922,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1920","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1920"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1920\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1922"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1920"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1920"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1920"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}