How to do the Dumbbell Burpee
Dumbbell Burpee is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using dumbbell, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Dumbbell Burpee demonstration · © GymiaFit
Dumbbell Burpee at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Calves, Shoulders, Triceps, Core
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Burpee step by step
- 1Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
- 2Lower your body into a squat position, placing the dumbbells on the ground in front of you.
- 3Kick your feet back into a push-up position, keeping your body in a straight line.
- 4Perform a push-up, bending your elbows and lowering your chest towards the ground.
- 5Jump your feet back towards your hands, landing in a squat position.
- 6Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
- 7Press the dumbbells overhead, fully extending your arms.
- 8Lower the dumbbells back to your shoulders and repeat the entire sequence for the desired number of repetitions.
A free workout that uses it
Dumbbell Burpee — questions
What muscles does the Dumbbell Burpee work?
The Dumbbell Burpee primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Calves, Shoulders, Triceps, Core as secondary movers.
What equipment do I need for the Dumbbell Burpee?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Burpee suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Burpee?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Burpee demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.