How To Do & Muscles Worked

dumbbell burpees

Burpees are a full body exercise with a cardiovascular component if you do them quickly. They basically combine a squat, a high plank, and a jump.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell burpees

Exercise Type

Dumbbell icon

How to do dumbbell burpees Properly

Step by Step Guide

Begin standing with the feet hip distance apart or slightly wider. Hold a dumbbell in each hand with a neutral grip (palms facing each other).

Sit the hips down and back as you squat down while driving the knees outward.

Lean forward to place the dumbbells on the ground in front of you about shoulder distance apart.

Hop both feet back quickly to assume a high plank position on the hands and feet with the feet hip distance apart. Maintain a neutral spine by engaging the abs.

Hope both feet back in underneath you to return to a low squat position.

Stand up completely while holding the dumbbells in your hands still.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is being sloppy with these and just going through the motion instead of having a strong mind-muscle connection. As you jump, jump with power! As you squat down and pop out into a plank, do some with power. And in that plank have the body in a straight line from head to toes while engaging your core - avoiding any arching in the back.


Animation of how to do Dumbbell burpees