Dumbbell Lying Oblique V-Up

Dumbbell Lying Oblique V-Up Exercise Description

The Dumbbell Lying Oblique V-up trains lateral trunk flexion in the frontal plane while challenging core control and shoulder stability. Performed on your side, you lift your torso and legs together to form a “V,” emphasizing the obliques on the upper side of your body. The external and internal obliques are the prime movers, with assistance from the rectus abdominis and hip flexors to raise the legs. Holding a light dumbbell in the top hand adds load to the reaching motion and increases the demand on trunk stiffness and balance. Keep your neck neutral, ribs stacked over pelvis, and shoulders/hips aligned to avoid twisting. Use a controlled range that lets you shorten the rib-to-hip distance on the working side without collapsing through the lower back or rolling forward/backward.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques
Assisting Muscles: Quadratus Lumborum, Rectus Abdominis
Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Dumbbell
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Side Abs, Side Abs
Movement Direction: Lateral
Muscle Position: Lateral
Gender: Male

How To Do The Dumbbell Lying Oblique V-Up Exercise

‘- Lie on your side with legs long and together; stack hips and shoulders. Bottom arm on the floor for balance.
– Hold a light dumbbell in the top hand with a neutral wrist; arm straight along your top thigh, palm facing in.
– Set your brace: ribs down, gentle abdominal tension, chin slightly tucked.
– Exhale and lift torso and legs at the same time, sliding the dumbbell toward your shins/ankles.
– Keep movement in the frontal plane: bring top ribs toward top hip; avoid rolling or twisting.
– Maintain a long spine and neutral neck; do not pull with the head or shrug the shoulder holding the dumbbell.
– Pause briefly when balanced on your hip, then inhale and lower under control to the start.
– Keep knees softly extended (or slightly bent if needed) and legs moving together.
– Stop the set if you lose hip/shoulder stack or feel the lower back taking over; reduce load or range and reset.
– Switch sides and repeat.

Dumbbell Lying Oblique V-Up Tips

‘- Lie fully on your side with legs long and together, keeping hips and shoulders stacked in a straight line.
– Place your bottom arm on the floor to help you balance in the side-lying position.
– Hold a light dumbbell in your top hand with a neutral wrist, arm straight along your top thigh, palm facing in.
– Before lifting, set your brace by bringing your ribs down, creating gentle abdominal tension, and slightly tucking your chin.
– As you exhale, lift your torso and legs at the same time while sliding the dumbbell toward your shins or ankles.
– Focus on bringing your top ribs directly toward your top hip to keep the movement in the frontal plane.
– Avoid rolling forward or backward or twisting as you lift and lower.
– Maintain a long spine and neutral neck throughout the movement.
– Do not pull with your head or shrug the shoulder holding the dumbbell as you rise.
– Pause briefly when you are balanced on your hip at the top position.
– Inhale and lower your torso and legs under control back to the start position.
– Keep your knees softly extended or slightly bent and move both legs together as one unit.
– Stop the set if you lose your hip/shoulder stack or feel your lower back taking over; reduce load or range and reset.

Dumbbell Lying Oblique V-Up Beginner Introduction

The Dumbbell Lying Oblique V-up is a side-lying core exercise that blends balance, control, and strength. In this movement, the body rests on one hip while the torso and legs rise together into a V shape, highlighting the side abs on the upper side of the body. The abs and hip flexors assist the lift, while a light dumbbell in the top hand increases challenge through the reaching action and adds extra demand for trunk tension and shoulder steadiness. The lower arm rests on the floor for support, and the upper arm begins along the outside of the top leg, traveling toward the shins or ankles as the body lifts.

Throughout the motion, alignment is a major theme. Head, ribs, and hips stay organized in a straight line, with the spine long and the neck relaxed rather than pulling. Movement happens mainly in a side-to-side direction as the space between the upper ribs and hip shortens, without collapsing through the lower back or rolling the body forward or backward. Legs move together, generally long or only softly bent, as the body balances briefly on the side before returning under control.