Exercise guide · Advanced · Cardio

Dumbbell Burpee: How to Do It & Muscles Worked

The dumbbell burpee is a full-body exercise that combines a squat, push-up, and overhead press using dumbbells. It targets the cardiovascular system while also engaging multiple muscle groups, including the legs, shoulders, triceps, and core.

Primary muscles
Not recorded
Equipment
Dumbbell
Level · type
Advanced · Cardio
Demonstration of the dumbbell burpee
Front view: muscles worked by the dumbbell burpee. Secondary: abs, hamstrings, calves, obliques, quads, triceps and shoulders.
Back view: muscles worked by the dumbbell burpee. Secondary: abs, hamstrings, calves, obliques, quads, triceps and shoulders.
Primary Secondary

How to do the dumbbell burpee

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

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.