How to do the Dumbbell Burpee
- Squat and place both dumbbells on the floor, shoulder-width apart.
- Jump your feet back into a plank, hands on the dumbbell handles.
- Jump your feet forward, then stand up holding the dumbbells.
- Jump straight up, reaching both dumbbells overhead.
- Land with a slight knee bend and lower the dumbbells to the floor.
Full technique — 7 steps
- Stand with feet about hip-width apart, holding a dumbbell in each hand at your sides.
- Squat down and place both dumbbells on the floor about shoulder width apart.
- Keep hold of the handles and jump your feet back into a straight-arm plank.
- Jump your feet forward to land in a squat just behind the dumbbells.
- Stand up with the dumbbells and drive straight into a vertical jump.
- Reach both dumbbells overhead with straight arms as your feet leave the floor.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Single Leg Box Jump Harder
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.
