Dumbbell V-ups
Lying V-up with a dumbbell held overhead — combined trunk flexion and hip flexion under load.
Level: Foundation
Primary: Abs
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Dumbbell
Sports: Basketball Football
Target muscles
The rectus abdominis drives the spinal flexion. The hip flexors lift the legs. The dumbbell adds shoulder loading and forces the trunk to work harder to coordinate the V position. The deltoids hold the dumbbell overhead. The deep core stabilizes the spine.
How to perform
Setup
Lie flat on your back holding a dumbbell with both hands above the chest, arms extended. Legs straight. Trunk braced.
Execution
Simultaneously raise the legs and torso off the floor, reaching the dumbbell toward the feet to form a V shape. Pause briefly at the top. Lower the legs and torso back to the floor under control. The dumbbell stays overhead throughout — don't let it drift forward or back.
Common mistakes
- Not lifting the legs and torso simultaneously. Both rise together.
- Cutting the top contraction. Touch or near-touch the feet at the V.
- Going too heavy. The trunk caps the load.
- Bending the knees during the lift. Keep legs straight.
- Holding the breath.
Progressions and regressions
Regress to bodyweight V-ups until the pattern is clean. Then add a light dumbbell. To progress, increase load, work pause V-ups (1-second pause at peak), or chain with crunches for an unbroken trunk circuit.
Programming notes
Excellent loaded ab work. 3 sets of 8-12 reps, twice a week.
