Dumbbell Lying Oblique V Up

Muscles worked

Setup

1. Lie on your side with your legs straight and stacked, then roll slightly back onto the fleshy part of your glute.
2. Hold a dumbbell in your top hand with your arm extended straight up toward the ceiling.
3. Place your bottom arm on the floor in front of you at a 45-degree angle for balance and light support.
4. Engage your core to create a rigid line from your head to your heels.

How to do it

1. Exhale as you simultaneously lift your legs and your upper torso off the floor, folding at the waist to bring the dumbbell toward your feet.
2. Aim to form a 'V' shape at the top of the movement, balancing on your hip and glute while keeping your arm and legs straight.
3. Inhale as you slowly lower your legs and torso back to the starting position with a controlled 2-second eccentric phase.
4. Complete all reps on one side before switching the dumbbell to the other hand and repeating.

Form checklist

• Keep your legs squeezed together and knees locked out throughout the entire set.
• Initiate the lift from your obliques rather than pushing off the floor with your bottom arm.
• Ensure the dumbbell stays directly over your shoulder or moves in a slight arc toward the shins.
• Maintain a neutral neck position; do not tuck your chin to your chest during the lift.

Pro tips

• Focus on 'closing the gap' between your lower ribs and your hip bone to maximize the peak contraction of the obliques.
• Pause for a half-second at the top of the movement to emphasize the mind-muscle connection and stability.

Make it harder

• Slow the lowering phase to 4 seconds to increase time under tension.
• Hold a second light dumbbell between your feet to increase the load on the lower abdominals and hip flexors.

Frequently asked

What muscles does the dumbbell lying oblique v up work?

The dumbbell lying oblique v up primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell lying oblique v up?

The dumbbell lying oblique v up uses dumbbell.

Is the dumbbell lying oblique v up good for beginners?

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

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