Dumbbell Jumping Jacks

Learn how to do Dumbbell Jumping Jacks with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7 Shoulders CalvesQuadricepsTrapsDeep Core Dumbbells

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 70 kg person burns approximately 250 kcal 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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Muscles & equipment

Primary muscleShouldersSecondary muscleCalvesSecondary muscleQuadricepsSecondary muscleTrapsSecondary muscleAbs
EquipmentDumbbells

Calorie Calculator

MET 7
Estimated burn
250 kcal

kcal = 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, 70 kg)
≈ 250 cal
Video quality
4K with male and female demonstrations

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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. Always consult a qualified personal trainer before starting a new exercise program.

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, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Jumping Jacks?

Similar exercises to Dumbbell Jumping Jacks include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Jumping Jacks better than Bike?

Both Dumbbell Jumping Jacks and Bike target the Shoulders. Dumbbell Jumping Jacks uses Dumbbells, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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