Exercise
Dumbbell V-Up
The Dumbbell V-Up is a core exercise that adds external weight to the classic V-up to increase control and coordination.
Dumbbell V-Up
The Dumbbell V-Up combines a weighted reach with a controlled lift of your upper body and legs, making it useful for building core strength and full-body tension. By holding a dumbbell, the exercise increases the demand on stability and coordination compared to the bodyweight version.
You should feel this exercise mainly through the front of your core while keeping your lower back steady on the floor. Focus on moving smoothly, lifting your legs and arms together, controlling the tempo, and stopping the range of motion where you can stay stable without swinging.
This movement fits well in core-focused sessions or as a strength finisher after workouts. To make it easier, use a lighter weight or bend your knees slightly, and to make it harder, increase the dumbbell weight while maintaining slow, controlled reps.
How to Perform the Dumbbell V-Up
- Start by lying flat on your back on a mat with your arms extended overhead, holding a dumbbell with both hands.
- Keep your legs straight and positioned on the floor while your core remains engaged to stabilize your lower back.
- Inhale deeply and brace your core as you simultaneously raise your straight legs and arms toward the ceiling.
- As you lift, keep your shoulders relaxed and away from your ears while aiming to touch the dumbbell to your feet at the top of the movement.
- Maintain control throughout the motion, ensuring your lower back stays pressed into the mat to protect your spine.
- Exhale as you reach the peak position, where your body forms a V-shape with only your glutes touching the floor.
- Lower your arms and legs back to the starting position in a slow, controlled manner while inhaling.
- Keep tension in your abdominals throughout the entire movement, never fully relaxing at the bottom position before beginning the next repetition.
Important information
- If you feel strain in your lower back, bend your knees slightly or reduce the range of motion until your core strength improves.
- Focus on moving your limbs through the full range of motion rather than simply swinging the dumbbell toward your feet.
- Choose a lightweight dumbbell (2-10 lbs) when first learning this exercise to maintain proper form.
- Keep your neck neutral throughout the movement by focusing your gaze toward the ceiling rather than lifting your head to watch your feet.
FAQ - Dumbbell V-Up
The Dumbbell V-Up primarily targets your rectus abdominis (six-pack muscles) and hip flexors, while also engaging your transverse abdominis for stability. The added resistance from the dumbbell increases activation throughout your entire core region compared to standard V-Ups.
Lie flat on your back holding a dumbbell with both hands extended overhead. Simultaneously raise your straight legs and upper body off the floor while bringing the dumbbell toward your feet, creating a "V" shape. Lower back down with control, without letting your limbs touch the ground between reps.
Start with a light dumbbell (5-10 lbs) to master the movement pattern before progressing. The ideal weight allows you to maintain proper form for 8-12 reps while still feeling challenged in your core, not your arms or shoulders.
The most common errors include using momentum rather than core strength, rounding the lower back excessively, pulling with the neck instead of engaging abs, and selecting a dumbbell that's too heavy. Focus on controlled movement and maintaining a neutral spine throughout the exercise.
You can make Dumbbell V-Ups easier by bending your knees, performing just the upper body portion while holding the dumbbell, or doing alternating sides instead of the full movement. For beginners, master the basic V-Up without weight before adding resistance.
Dumbbell V-Up
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