# Dumbbell Burpee

A loaded burpee with a dumbbell in each hand: plank on the dumbbells, jump the feet in, then jump with both dumbbells overhead. Trains the legs and shoulders for full-body conditioning.

- Intermediate · Plyometric
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbell-burpee/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-burpee/

## Muscles worked

- Quads: 8/10
- Front delts: 7/10
- Glutes: 7/10
- Mid chest: 5/10
- Triceps: 5/10
- Abs: 5/10
- Calves: 4/10

## How to do the Dumbbell Burpee

1. Squat and place both dumbbells on the floor, shoulder-width apart.
2. Jump your feet back into a plank, hands on the dumbbell handles.
3. Jump your feet forward, then stand up holding the dumbbells.
4. Jump straight up, reaching both dumbbells overhead.
5. Land with a slight knee bend and lower the dumbbells to the floor.

### Full technique — 7 steps

1. Stand with feet about hip-width apart, holding a dumbbell in each hand at your sides.
2. Squat down and place both dumbbells on the floor about shoulder width apart.
3. Keep hold of the handles and jump your feet back into a straight-arm plank.
4. Jump your feet forward to land in a squat just behind the dumbbells.
5. Stand up with the dumbbells and drive straight into a vertical jump.
6. Reach both dumbbells overhead with straight arms as your feet leave the floor.
7. Land with a slight knee bend, then lower the dumbbells back to the floor.

## Common mistakes

- Sagging through the lower back
- Feet landing too wide forward
- Standing up without jumping
- Dumbbells rolling out in the plank
- Overextending the low back overhead

## Form cues

- Jump straight up
- Snap feet under hips
- Hands stay on handles
- Keep ribs down overhead
- Tighten stomach each rep

## How much to do

- **Strength**: 3–4 sets of 5–8 reps · rest 2 min · 2–3 reps in reserve · lift explosively
- **Muscle growth**: 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lift explosively
- **Endurance** (best fit): 3–4 sets of 12–20 reps · rest 45 s · 2–3 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Single Leg Box Jump](https://seto.fit/exercises/single-leg-box-jump/)

## Quick answers

### What muscles does the Dumbbell Burpee work?

Primary: Quads 8/10, Front delts 7/10. Also works: Glutes 7/10, Mid chest 5/10, Triceps 5/10, Abs 5/10.

### When should I do the Dumbbell Burpee in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Burpee?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 3–4 sets of 12–20 reps, rest 45 s, 2–3 reps in reserve.

### What can I do instead of the Dumbbell Burpee?

No equipment: Single Leg Box Jump.

How we rate exercises: https://seto.fit/guides/methodology/

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