Dumbbell V-Up

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs extended straight and feet together.
2. Hold a single dumbbell with both hands, extending your arms straight overhead.
3. Engage your core to press your lower back firmly into the floor.

How to do it

1. In one fluid motion, exhale and lift your legs and torso simultaneously to form a 'V' shape with your body.
2. Reach the dumbbell toward your feet, keeping your arms and legs as straight as possible throughout the movement.
3. Inhale as you slowly lower your torso and legs back to the starting position with a controlled 2-second tempo.
4. Stop just before your heels and the dumbbell touch the floor to maintain constant tension.

Form checklist

• Keep your legs straight and squeezed together to engage the hip flexors and quads.
• Avoid arching your lower back as you lower your limbs back to the floor.
• Keep your neck neutral and avoid leading the movement with your chin.
• Ensure the upper and lower body rise and fall at the same rate.

Pro tips

• Focus on 'folding' at the hips rather than just lifting the limbs to ensure maximum abdominal contraction.
• Pause for a split second at the top of the 'V' to emphasize the peak contraction of the rectus abdominis.

Make it harder

• Perform the movement with a 'hollow hold' at the bottom, never letting your shoulder blades or heels touch the mat.
• Increase the lever length by holding the dumbbell further back behind your head during the eccentric phase.

Frequently asked

What muscles does the dumbbell v-up work?

The dumbbell v-up primarily targets the abs and obliques, and also works the biceps, lats, and triceps as secondary muscles.

What equipment do you need for the dumbbell v-up?

The dumbbell v-up uses dumbbell.

Is the dumbbell v-up good for beginners?

The dumbbell v-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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