Dumbbell Burpee - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Burpee

Step by step instructions, muscle activation and variants for the Dumbbell Burpee.

HardCardio

About this exercise

The dumbbell burpee is an intense full-body conditioning exercise that adds external load to the classic burpee, increasing resistance through the push-up and deadlift phases. It simultaneously challenges cardiovascular endurance, muscular strength, and coordination, making it a highly effective metabolic conditioning drill.

How to Perform

  • Stand with a dumbbell in each hand held at your sides
  • Hinge forward and place the dumbbells on the floor, keeping your grip on them throughout
  • Jump or step your feet back into a high plank position with hands on the dumbbells
  • Perform a push-up, lowering your chest toward the floor and pressing back up
  • Jump or step your feet back toward the dumbbells
  • Drive through your legs to stand up, pulling the dumbbells to your sides in a deadlift motion
  • Optionally press or curl the dumbbells overhead at the top before repeating

Muscle Activation

Primary
Cardio
Secondary
TricepsGlutesQuadricepsFront shouldersMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Burpee

The Dumbbell Burpee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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