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Dumbbell V-Sit Cross Jab
A dynamic core exercise that combines a V-sit hold with alternating dumbbell cross jabs, targeting abs, obliques, and shoulders to build stability, rotational strength, and conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Shoulders
Secondary Muscles
Chest, Lower Back
Accessory Muscles
Lats
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
9/10External Obliques, Internal Obliques
Shoulders
8/10Anterior Delts, Medial Delts
Triceps
6/10Lateral Head
Chest
4/10Mid Chest
Lower Back
3/10Erector Spinae
Lats
2/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with knees bent, hold a dumbbell in each hand at chest level with palms facing each other. Lean back to a 45-degree angle, engage core, and lift feet off the ground to form a V shape while balancing on glutes.
- Extend left arm straight out and across body in a controlled jab while rotating torso slightly right.
- Return left dumbbell to chest.
- Immediately extend right arm straight out and across body while rotating torso slightly left.
- Return right dumbbell to chest.
- Alternate jabs while maintaining V-sit position and core tightness.
- Continue for prescribed reps, keeping back straight.
Coaching Tips
Form Cues
- Core tight throughout
- Rotate from torso
- Jab straight across
- Back straight no rounding
- Balance on sit bones
- Controlled speed no swing
Breathing
Inhale during preparation and return to center; exhale forcefully on each jab to brace core.
Tempo
1-0-1
Range of Motion
Lean back to 45 degrees with thighs and torso parallel to floor; extend arms fully across midline without locking elbows, knees bent at 90 degrees.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with light weights
- Stop if shoulder discomfort
- Maintain neutral spine
- Progress gradually from bodyweight
- Consult trainer if new to V-sits
Spotting
No spotting required; perform solo with focus on form and use light weights for safety.
Common Mistakes
- Rounding lower back
- Using momentum for jabs
- Letting feet drop
- Arched spine
- Uneven alternating
- Over-rotating hips
When to Avoid
- Lower back injury
- Shoulder impingement
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion for V-sit
- Shoulder flexion for arm extension
Build Up First
- Master bodyweight V-sit hold
- Basic punching form
- Core engagement competency
Also known as
V-Sit Dumbbell Punches, Dumbbell V-Up Cross Jabs, Seated Dumbbell Rotational Jabs
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