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All exercises

Dumbbell thruster

Intermediate

Dumbbell thruster is a compound dumbbell exercise for the front delts, also working the quads, glutes, triceps, and abs.

What it works

Primary muscle

Front delts

Also works

QuadsGlutesTricepsAbs

Equipment
Dumbbell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Hold a dumbbell at each shoulder, palms facing in, elbows in front of the body and feet shoulder-width apart.
  2. 2Squat until the hips are below the knees, keeping the chest up and the dumbbells resting on the shoulders.
  3. 3Drive up hard out of the squat and, as the hips open, use that momentum to press the dumbbells overhead to lockout.
  4. 4Lower the dumbbells back to the shoulders and go straight into the next squat.
  5. 5Breathe out on the press and in on the way down; keep it one continuous movement rather than a squat followed by a press.
  6. 6Repeat for the set number of reps.

What to do instead

  • Kettlebell thrusterKettlebell
  • Barbell thrusterBarbell
  • Wall ballOther

Easier variations

  • Dumbbell goblet squatDumbbell
  • Dumbbell seated shoulder pressDumbbell

Harder variations

  • Barbell thrusterBarbell
Logged today · 2 min restDumbbell thruster

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