Dumbbell Devils Press

Muscles worked

Setup

1. Place two dumbbells on the floor parallel to each other, slightly wider than shoulder-width.
2. Stand directly behind the dumbbells with a shoulder-width stance.
3. Hinge at the hips to grip the dumbbell handles firmly, ensuring your back is flat and core is braced.

How to do it

1. Jump or step your feet back into a plank position and lower your chest to the floor between the dumbbells.
2. Push off the floor and jump your feet forward, landing wide and flat-footed outside the dumbbells in a deep hinge position.
3. Explosively swing the dumbbells slightly back between your legs, then drive your hips forward to snatch the weights overhead in one fluid motion.
4. Exhale as you drive the weights up and lock them out overhead, then lower them back to the floor with control using a 2-second eccentric phase.

Form checklist

• Maintain a flat back and neutral spine during the hinge and snatch phases to protect the lumbar spine.
• Keep the dumbbells close to your center of gravity as they travel upward to maximize mechanical advantage.
• Ensure your heels stay planted on the floor when jumping forward from the burpee to provide a stable base for the snatch.
• Fully extend your hips, knees, and arms at the top of the movement for a complete rep.

Pro tips

• Think of the snatch portion as a powerful hip hinge rather than a shoulder raise; the momentum should come entirely from your glutes and hamstrings.
• Maintain a rhythmic breathing pattern—inhale on the way down to the floor, exhale sharply as you drive the weights overhead.

Make it harder

• Increase the weight of the dumbbells to shift the focus from metabolic conditioning to raw explosive power.
• Incorporate a 'Devil's Cluster' by performing a full squat clean into an overhead thruster instead of a snatch.

Frequently asked

What muscles does the dumbbell devils press work?

The dumbbell devils press primarily targets the glutes, hamstrings, pectorals, quadriceps, and trapezius, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell devils press?

The dumbbell devils press uses dumbbell.

Is the dumbbell devils press good for beginners?

The dumbbell devils press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Dumbbell Hang SnatchAdvanced · calves, glutes, hamstrings, lats, quadriceps, and trapezius
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps