Dumbbell Alternate V Up

Muscles worked

Setup

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

How to do it

1. Simultaneously lift your torso and your right leg off the floor, reaching the dumbbell toward your right foot while exhaling sharply.
2. Inhale as you lower your torso and leg back to the starting position with a controlled, 2-second tempo.
3. Repeat the movement by lifting your torso and your left leg, alternating sides for each repetition.
4. Maintain a slight hover with your arms and legs at the bottom of the movement to keep constant tension on the abdominals.

Form checklist

• Keep the moving leg as straight as possible to maximize hip flexor and quad engagement.
• Avoid using momentum or swinging the dumbbell; initiate the lift from the core.
• Ensure your shoulder blades clear the floor at the peak of the movement.
• Keep your neck neutral by looking toward your toes rather than tucking your chin to your chest.

Pro tips

• Focus on 'folding' at the hips rather than just reaching with your arms to ensure the lower abs are doing the work.
• Pause for a half-second at the top of the 'V' to emphasize the peak contraction of the obliques.

Make it harder

• Keep both heels hovering 3-6 inches off the ground throughout the entire set instead of resting them between reps.
• Perform the movement with a heavier dumbbell or slow the eccentric lowering phase to 4 seconds.

Frequently asked

What muscles does the dumbbell alternate v up work?

The dumbbell alternate v up primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

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

The dumbbell alternate v up uses dumbbell.

Is the dumbbell alternate v up good for beginners?

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

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Air BikeIntermediate · abs and obliques