Full body
Dumbbell Burpee
The Dumbbell Burpee is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: quads (vastus lateralis) 11%, gluteus maximus 11% and mid chest 10%.
How to do it
- Stand holding a dumbbell in each hand by your sides.
- Squat down, place the dumbbells on the floor and jump the feet back to a plank on the handles.
- Lower the chest toward the floor and push back up.
- Jump the feet in toward the dumbbells.
- Stand up holding the dumbbells with a flat back, finishing tall.
Tips
- Set the dumbbells down shoulder-width so the plank is stable.
- Keep the wrists straight over the handles in the plank.
- Drive through the legs to stand, not through the lower back.
Common mistakes
- Letting the dumbbells roll out from under the hands.
- Rounding the back when standing up with the weight.
- Letting the hips sag in the plank.
Muscles worked by the Dumbbell Burpee
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a load throughout. Drop to the floor, push up, jump the feet in and jump up: a full-body pattern of squat, push and jump with the core holding the plank.
Dumbbell Burpee alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Burpee work?
Mainly the quads (vastus lateralis), gluteus maximus and mid chest. The quads (vastus medialis), front delts, triceps (lateral head), upper abs, spinal erectors (lower back) and hip flexors assist.
Is the Dumbbell Burpee good for beginners?
The Dumbbell Burpee is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Dumbbell Burpee?
For example the Barbell Burpee, Barbell Complex and Bear Complex. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Burpee harder?
Add weight or reps, or move on to the Devil Press and Man Maker.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.