Dumbbell Devil Press

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

4K
MET 9 Shoulders ChestTricepsQuadricepsGlutesHamstringsDeep Core Dumbbells

Dumbbell Devil Press is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core. It has a MET value of 9, meaning a 70 kg person burns approximately 320 kcal in a 30-minute session.

How to Do Dumbbell Devil Press

A full-body explosive movement combining a burpee and a double dumbbell snatch to overhead.


Instructions:


  • Start standing with dumbbells on the floor in front of you, feet shoulder-width apart.

  • Place your hands on the dumbbells and jump your feet back into a plank position.

  • Lower your chest to the ground between the dumbbells.

  • Push back up and jump/step your feet forward between the dumbbells.

  • In one motion, hinge at the hips and swing the dumbbells between your legs, then explosively lift them overhead until arms are fully extended.

  • Lower the dumbbells to the floor with control and repeat.


Common mistakes:


  • Letting the lower back round during the hinge.

  • Using only the arms instead of driving power from the hips.

  • Not locking out elbows fully overhead.

  • Dropping the dumbbells without control.

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Muscles & equipment

Primary muscleShouldersSecondary muscleChestSecondary muscleTricepsSecondary muscleQuadricepsSecondary muscleGlutesSecondary muscleHamstringsSecondary muscleAbs
EquipmentDumbbells

Calorie Calculator

MET 9
Estimated burn
320 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Devil Press

Type
Dumbbells exercise
Primary muscle
Shoulders
Secondary muscles
Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core
MET value
9
Calories (30 min, 70 kg)
≈ 320 cal
Video quality
4K with male and female demonstrations

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Barbell Front Raise.
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Barbell Overhead Press
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FAQ: Dumbbell Devil Press

What muscles does Dumbbell Devil Press work?

Dumbbell Devil Press primarily targets the Shoulders, with secondary engagement of the Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core.

How do you do Dumbbell Devil Press correctly?

A full-body explosive movement combining a burpee and a double dumbbell snatch to overhead. Instructions: Start standing with dumbbells on the floor in...

Is Dumbbell Devil Press good for beginners?

Dumbbell Devil Press has a MET value of 9, 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 Devil Press?

Dumbbell Devil Press requires: Dumbbells.

What are the benefits of Dumbbell Devil Press?

Dumbbell Devil Press strengthens the Shoulders, engages the Chest and Triceps and Quadriceps and Glutes and Hamstrings 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 Devil Press?

Similar exercises to Dumbbell Devil Press include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Devil Press better than Arm Circles – Small to Large?

Both Dumbbell Devil Press and Arm Circles – Small to Large target the Shoulders. Dumbbell Devil Press uses Dumbbells, while Arm Circles – Small to Large 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.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
EZ Bar Upright Row
MET 4

EZ Bar Upright Row

  • EZ Bar

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