Male model ex_3VLS4K

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Waist · Dumbbell

Dumbbell v-Up

intermediatestrength

Dumbbell v-Up is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas

How to do Dumbbell v-Up

Begin by lying flat on your back with your legs extended straight and holding a dumbbell with both hands extended on the floor, arms fully extended.
Simultaneously lift your legs, upper body and dumbbell off the floor, bringing your legs and arms together to form a V-shape.
Reach the dumbbell towards your feet, keeping your arms and legs as straight as possible.
Slowly lower your legs, upper body and dumbbell back to the starting position. Repeat for the desired number of repetitions.

Form tips

Maintain straight arms and legs to maximize the effectiveness of the exercise.
Exhale as you lift into the V-up position and inhale as you lower back down.
Avoid jerking or using momentum; perform the movement in a controlled manner.

Dumbbell v-Up alternatives

Seated V Up

Abs · beginner

V Crunches

Abs · intermediate

Band Decline Sit Up

Abs · beginner

Cable Twist (Up-Down)

Abs · beginner

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Dumbbell Decline Sit-Up

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Bottoms-Up Half Rep

3-4 Sit-Up

Dumbbell Decline Overhead Sit-Up

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Over Head Weight Sit Up

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Ab Mat Sit-Up

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Dumbbell v-Up FAQ

What muscles does Dumbbell v-Up work?

Dumbbell v-Up mainly works the abs in the waist (Rectus Abdominis). The hip flexors work as secondary muscles.

What equipment do you need for Dumbbell v-Up?

You need a dumbbell.

How many sets and reps of Dumbbell v-Up should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell v-Up good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Dumbbell v-Up burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell v-Up?

Other exercises for the abs include Seated V Up, V Crunches, Band Decline Sit Up and Cable Twist (Up-Down).

For developers

Use Dumbbell v-Up in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3VLS4K" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3VLS4K",
  "name": "Dumbbell v-Up",
  "model": "male",
  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_3VLS4K/mp4-720.mp4?…",
    "poster": "https://…/ex_3VLS4K/poster.jpg?…"
  }
}