Dumbbell Thruster
Full body burn! Squat & press for strength, power, and a serious calorie torch.
The Dumbbell Thruster is a compound exercise that mainly works the quads and chest, with help from the glutes & hips and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Thruster Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Glutes (gluteus maximus); Triceps (triceps brachii)
Dumbbell Thruster Variations and Alternatives
How to do the Dumbbell Thruster
Start by standing with your feet shoulder-width apart and holding a pair of dumbbells at shoulder level, palms facing each other.
Lower into a squat by pushing your hips back and bending your knees, keeping your back straight and your chest up.
Keep the dumbbells positioned at shoulder level throughout the squat.
Drive through your heels to extend your legs and explosively stand up, using the momentum to press the dumbbells overhead. Your arms should fully extend above your head while keeping the dumbbells parallel to each other.
Lower the dumbbells back to shoulder level as you simultaneously descend back into the squat position for the next repetition.
Repeat the movement for the desired number of reps and sets, ensuring that you maintain proper form throughout the exercise.
Make sure to always choose a weight that allows you to keep proper form and to complete the desired number of repetitions without compromising your posture or control of the dumbbells.
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Dumbbell Thruster FAQs
What muscles does the Dumbbell Thruster work?
The Dumbbell Thruster mainly works the quads and chest, with help from the glutes & hips and triceps. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Dumbbell Thruster?
Dumbbells.
Is the Dumbbell Thruster a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Thruster go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Thruster variations and alternatives?
Similar exercises include the Band Thruster, Barbell Thruster, Bodyweight Thruster and Dumbbell Burpee.
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