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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

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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