Legs · Dumbbell
Dumbbell Burpee
How to do the dumbbell burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand and stand tall. Drop into a squat and set the dumbbells on the floor, kick your feet back to a plank, then jump them back in, stand up, and finish by pressing or curling the dumbbells overhead before the next rep.
- 1Your whole body working as you flow from the floor to standing
- 2A steady rhythm that elevates your heart rate
- 3Soft, cushioned landings through the legs on each jump
Common mistakes
- Letting the hips sag in the plank or the back round
- Rounding over when you pick the dumbbells back up
- Landing with stiff knees instead of absorbing the impact
Muscles worked
The dumbbell burpee mainly works the quads, with the triceps, mid chest, upper abs, lower abs, glutes, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsMinor
- ObliquesMinor
Kovo programs the dumbbell burpee for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.