Dumbbell Half-Kneeling Lift and Chop

Half-kneeling, one dumbbell held by its ends travels from the hip of the down knee up across the body to overhead, then chops back down the same line.

How to do it

Setup

Half-kneeling, one knee down under the hip, a dumbbell held by both ends beside the hip on that side.

Steps

Lift the bell up and across to overhead above the front knee, arms long.
Chop it back down the same diagonal to the hip.
Keep the torso tall between reps; switch knees after the set.

Common mistakes

Pelvis swinging open as the bell rises: squeeze the glute of the down leg. Bending the arms to muscle the bell up: keep them long; the trunk turns. Wobbling on the knee: set the front foot a little out to the side for a wider base.

Breathing

Exhale lifting, inhale at the top, exhale on the chop.