Dumbbell Burpee
Full body blast! Combines strength and cardio for a challenging workout. Add dumbbells to level up your burpees.
The Dumbbell Burpee is a compound exercise that mainly works the chest and quads, with help from the core and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Burpee Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Dumbbell Burpee Variations and Alternatives
How to do the Dumbbell Burpee
Stand with your feet shoulder-width apart, holding a pair of dumbbells at your sides.
Bend at the knees and hips to lower the dumbbells to the ground, keeping your back straight and chest up.
Once the dumbbells are on the ground, jump your feet back so that you are in a push-up position while gripping the dumbbells.
Perform a push-up, keeping your body in a straight line from head to heels.
Jump your feet back towards your hands to return to the squat position.
Stand up explosively with the dumbbells, bringing them to your sides as you return to the starting position.
Repeat the sequence for the desired number of repetitions and sets.
Ensure that you maintain proper form throughout the exercise to minimize the risk of injury and maximize the effectiveness of the workout. If you are new to this exercise, it might be beneficial to start without weights to master the form before adding dumbbells.
---
Dumbbell Burpee FAQs
What muscles does the Dumbbell Burpee work?
The Dumbbell Burpee mainly works the chest and quads, with help from the core and triceps. The main muscles are the pectoralis major and quadriceps femoris.
What equipment do you need for the Dumbbell Burpee?
Dumbbells.
Is the Dumbbell Burpee a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Burpee go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Burpee variations and alternatives?
Similar exercises include the Burpee, Dumbbell Elevated Push-Up, Dumbbell Pass Through Push-Up Plank and Dumbbell Power-Clean.
Training calculators
Work out the numbers behind your training before your next session.