Dumbbell Jacks

Jumping Jack With Dumbbells

If you are searching for a great full body workout, I have just the thing. The Dumbbell Jack is an exercise that is deceptive in that it is much harder than you might think and it works out nearly every muscle in one simple exercise.

Muscles Worked

  • Triceps
  • Trapezius
  • Deltoids
  • Pectoralis Major
  • Quadriceps
  • Gluteus Maximum
  • Gluteus Medius
  • Calves
  • Hip Flexors

That is quite a list, which is why you should consider adding this workout to your routine. Add some variability to your workout or do this as a stand alone workout.

Essentially, this exercise is a combination of the shoulder press and standard jumping jack. Your arms will not follow the traditional jumping jack motion as the force of the weight could cause an injury.

Performing Dumbbell Jacks

Simply hold your dumbbells at shoulder level with your feet together. Jump, moving your feet to the outer position while pushing the dumbbell up. Lower the weight as you jump and bring your feet back in and then repeat. Simple and effective.


By James Carlson

James Carlson is an NASM certified personal trainer and nutrition coach living in Jacksonville, FL.