Dumbbell Half Kneeling Lift and Chop

Instructions

1. Kneel on one knee with the opposite foot forward, holding a dumbbell with both hands at hip level on the kneeling side.
2. Brace your core and keep your hips square to the front.
3. Drive the dumbbell diagonally upward across your body toward the opposite shoulder (lift phase).
4. Reverse the motion, pulling the dumbbell diagonally down to the start position (chop phase).
5. Complete all reps on one side before switching the kneeling leg.