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All exercises

Dumbbell burpee

Advanced

Dumbbell burpee is a isolation dumbbell exercise for the full body, also working the quads, hamstrings, calves, front delts, triceps, and abs.

What it works

Primary muscle

Full body

Also works

QuadsHamstringsCalvesFront deltsTricepsAbs

Equipment
Dumbbell
Movement
Conditioning
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
  2. 2Lower your body into a squat position, placing the dumbbells on the ground in front of you.
  3. 3Kick your feet back into a push-up position, keeping your body in a straight line.
  4. 4Perform a push-up, bending your elbows and lowering your chest towards the ground.
  5. 5Jump your feet back towards your hands, landing in a squat position.
  6. 6Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
  7. 7Press the dumbbells overhead, fully extending your arms.
  8. 8Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.

What to do instead

  • BurpeeBodyweight
  • Jack burpeeBodyweight

Easier variations

  • BurpeeBodyweight
  • Jack burpeeBodyweight
Logged today · 1 min restDumbbell burpee

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