Shoulders · Dumbbell
Dumbbell Devils Press
How to do the dumbbell devils press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand with a dumbbell in each hand. Drop into a burpee, placing the dumbbells on the floor and kicking your legs back, then return your feet to your hands. In one motion swing both dumbbells from the floor up overhead to a locked-out finish. It blends a burpee with a dumbbell snatch for a full-body conditioning hit.
- 1Hips and legs driving the dumbbells overhead
- 2Lungs and full body working through the chain
- 3Core bracing hard as you lock out overhead
Common mistakes
- Yanking with your lower back instead of your hips
- Pressing the dumbbells out in front rather than overhead
- Rushing the burpee and losing a tight position
Muscles worked
The dumbbell devils press mainly works the glutes and front delts, with the triceps, lower back, upper traps, upper abs, lower abs, quads, hamstrings, forearms, obliques, and side delts assisting.
- GlutesPrimary
- Front DeltsPrimary
- TricepsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- HamstringsSupport
- ForearmsSupport
- ObliquesSupport
- Side DeltsSupport
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Mid TrapsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the dumbbell devils press 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.