Dumbbell Jumping Jacks
Learn how to do Dumbbell Jumping Jacks with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Dumbbell Jumping Jacks is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Calves, Quadriceps, Traps, Deep Core. It has a MET value of 7, meaning a 70kg person burns approximately 245 calories in a 30-minute session..
How to Do Dumbbell Jumping Jacks
A cardio movement that combines jumping jacks with dumbbells to work the shoulders, traps, legs, and core.
💡 Instructions:
Stand upright holding a dumbbell in each hand by your sides.
Jump your feet out to the sides while raising the dumbbells overhead in a smooth motion.
Jump your feet back together while lowering the dumbbells to the starting position.
Keep your core engaged and your movements controlled.
Repeat at a steady pace.
⚠️ Common mistakes:
Letting the arms swing loosely instead of controlling the motion.
Using weights that are too heavy.
Landing heavily without absorbing the impact through the legs.
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Start Free TrialMuscles Worked by Dumbbell Jumping Jacks
Equipment
- Dumbbells
Calories Burned Doing Dumbbell Jumping Jacks
Calorie Calculator
MET 7Calories = MET × weight (kg) × time (hours)
Quick Facts: Dumbbell Jumping Jacks
- Type
- Dumbbells exercise
- Primary muscle
- Shoulders
- Secondary muscles
- Calves, Quadriceps, Traps, Deep Core
- MET value
- 7
- Calories (30 min, 70kg)
- ≈ 245 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Dumbbell Jumping Jacks
What muscles does Dumbbell Jumping Jacks work?
Dumbbell Jumping Jacks primarily targets the Shoulders, with secondary engagement of the Calves, Quadriceps, Traps, Deep Core.
How do you do Dumbbell Jumping Jacks correctly?
A cardio movement that combines jumping jacks with dumbbells to work the shoulders, traps, legs, and core. 💡 Instructions: Stand upright holding a...
Is Dumbbell Jumping Jacks good for beginners?
Dumbbell Jumping Jacks has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Dumbbell Jumping Jacks?
Dumbbell Jumping Jacks requires: Dumbbells.
What are the benefits of Dumbbell Jumping Jacks?
Dumbbell Jumping Jacks strengthens the Shoulders, engages the Calves and Quadriceps and Traps and Deep Core.
What exercises are similar to Dumbbell Jumping Jacks?
Similar exercises to Dumbbell Jumping Jacks include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up.
Is Dumbbell Jumping Jacks better than Bike?
Both Dumbbell Jumping Jacks and Bike target the Shoulders. Choose based on your available equipment and training goals.
Alternative Exercises
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