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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Quadriceps
- Equipment
- Dumbbells
Dumbell Burpee
4 steps Updated 29/08/2026
Dumbell Burpee is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Shoulders (Deltoids) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Lower the dumbbells to the floor as you squat down, placing them shoulder-width apart.
- Jump your feet back into a plank position, keeping your body in a straight line from head to heels.
- Jump your feet back towards the dumbbells, landing in a squat position. As you stand up, lift the dumbbells off the floor.
- Jump up explosively, extending your arms overhead with the dumbbells. Land softly and immediately lower the dumbbells back to the floor to start the next repetition.
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Variations and related exercises
4 Corners Curtsy
Air Punches March
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
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Dumbell Burpee
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