Dumbbell Devils Press

Dumbbell Devils Press


This exercise involves holding dumbbells at shoulder height, performing a burpee, and then pressing the dumbbells overhead. It is a full-body exercise that targets multiple muscle groups and can be challenging for both strength and cardiovascular endurance.

Muscle Group

Equipment Required

Dumbbell Devils Press Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Squat down, bringing the dumbbells to the ground.
  3. Jump your feet back into a plank position, keeping your hands on the dumbbells.
  4. Lower your body into a push-up, keeping your elbows close to your sides.
  5. Push back up into a plank position.
  6. Jump your feet forward to your hands, standing up with the dumbbells at your sides.
  7. Press the dumbbells overhead, extending your arms fully.
  8. Lower the dumbbells back to shoulder height and repeat the exercise for the desired number of reps.

Dumbbell Devils Press Form & Visual

Dumbbell Devils Press

Dumbbell Devils Press Benefits

  • Full body workout
  • Improves cardiovascular endurance
  • Increases strength and power
  • Targets multiple muscle groups including shoulders, chest, back, arms, and legs
  • Improves coordination and balance
  • Can be modified for different fitness levels
  • Can be done with minimal equipment

Dumbbell Devils Press Muscles Worked

  • Shoulders
  • Chest
  • Triceps
  • Back
  • Core
  • Legs

Dumbbell Devils Press Variations & Alternatives