Train Eat RepeatExercises › Dumbbell thruster
Dumbbell thruster
Hold dumbbells at your shoulders, squat down, and drive up so the momentum helps you press them overhead in one motion. One breath per rep.
StrengthDumbbellsDifficulty 3 of 3
How to do it
Hold dumbbells at your shoulders, squat down, and drive up so the momentum helps you press them overhead in one motion. One breath per rep.
Muscles worked
- quadsprimary
- glutes
- shoulders
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
No dumbbells? Swap it out
Other options in this pattern
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.