Description
A strength exercise that targets the obliques by performing a V-up movement while lying sideways holding a dumbbell.
How to Do Dumbbell Lying Oblique V-up
- 1Setup
Lie on your side on a mat, with your bottom arm extended overhead or bent for support, and your top arm holding a light dumbbell resting on your top hip.
- 2Setup
Stack your legs, keeping them straight and together, and slightly flex your hips so your body forms a slight 'V' shape from your hips to your head.
- 3
Exhale and simultaneously lift your torso and legs off the ground, bringing your top elbow towards your top knee, engaging your obliques.
- 4
Focus on crunching your side, feeling the contraction in your obliques as you reach the peak of the movement, aiming to bring your rib cage towards your hip.
- 5
Inhale and slowly lower your torso and legs back to the starting position with control, maintaining tension in your core throughout the descent.
Tips
- Initiate the movement from your obliques, not just by swinging your arm or legs; think about bringing your rib cage towards your hip.
- Keep your legs straight and together throughout the movement to maximize the leverage and challenge on your obliques.
- Choose a dumbbell weight that allows you to maintain good form for the full range of motion without straining your neck or back.
- For added stability, you can lightly touch your bottom hand to the floor in front of you instead of extending it overhead.
Common Mistakes
- ×Using momentum instead of muscle activation: Control the movement by slowing down and focusing on the oblique contraction, especially during the lowering phase.
- ×Not achieving full range of motion: Ensure you lift both your torso and legs simultaneously, aiming to bring your top elbow and knee close together for a complete crunch.
- ×Straining the neck: Keep your neck in a neutral position by looking forward or slightly towards your knees, rather than craning it upwards.
Variations
Dumbbell V up
Challenge your core with the Dumbbell V-up! This dynamic exercise sculpts your abs, obliques, and hip flexors by combining a full-body crunch with an
Dumbbell Lying Woodchop
Sculpt and strengthen your core with the Dumbbell Lying Woodchop. This dynamic exercise targets your obliques, improving rotational power, stability, and
Dumbbell Decline Sit up
Strengthen your core with the Dumbbell Decline Sit-up. This exercise targets your rectus abdominis and obliques using a decline bench and dumbbell for
Related Exercises
Dumbbell Sit up
Enhance your core strength with the Dumbbell Sit-up. This effective exercise targets your rectus abdominis, building a stronger, more resilient midsection.
Dumbbell Overhead Sit up
Perform a sit-up while holding a dumbbell overhead to engage your core, shoulders, and arms.
Dumbbell Alternate V up
Lie flat, alternate lifting one arm and the opposite leg to meet over your torso, forming a 'V' shape. This challenges core strength and stability.
Dumbbell Side Bend
Strengthen your obliques with the Dumbbell Side Bend. This isolation exercise targets the side abdominal muscles, enhancing core stability and definition
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Dumbbell Lying Oblique V-up in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free