Dumbbell Half Kneeling Lift and Chop

How to perform it

Step-by-step instructions

1. 01Take a balanced half-kneeling stance and hold one dumbbell with both hands just outside the hip on the down-knee side.
2. 02Stack your ribs over your pelvis, keep the hips square, and squeeze the glute of the kneeling leg.
3. 03Sweep the dumbbell upward and across the body on a smooth diagonal toward a high position slightly in front of the opposite shoulder.
4. 04Stop before the ribs flare, the lower back arches, or the torso twists to create range.
5. 05Lower along the same diagonal under control and complete the set before switching sides.