Dumbbell Thruster

Dumbbell Thruster


This exercise involves holding a dumbbell in each hand and performing a squat, followed by a shoulder press. It targets multiple muscle groups including the legs, core, and shoulders.

Equipment Required

Dumbbell Thruster Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
  2. Squat down until your thighs are parallel to the ground.
  3. As you stand up, press the dumbbells overhead until your arms are fully extended.
  4. Lower the dumbbells back to shoulder height as you squat down again.
  5. Repeat for the desired number of reps.

Dumbbell Thruster Form & Visual

Dumbbell Thruster

Dumbbell Thruster Benefits

  • Works multiple muscle groups: The dumbbell thruster is a compound exercise that targets the legs, glutes, shoulders, and triceps all at once.
  • Improves cardiovascular endurance: Because the exercise involves both strength and cardio, it can help improve your overall endurance and stamina.
  • Increases power and explosiveness: The explosive movement of the thruster can help increase power and explosiveness in other exercises and activities.
  • Can be modified for different fitness levels: The weight of the dumbbells can be adjusted to make the exercise easier or more challenging, making it suitable for a wide range of fitness levels.
  • Can be done with minimal equipment: All you need is a set of dumbbells, making it a convenient exercise to do at home or while traveling.

Dumbbell Thruster Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Shoulders
  • Triceps
  • Chest
  • Core

Dumbbell Thruster Variations & Alternatives