Strength

Dumbbell Thruster

The Dumbbell Thruster is a comprehensive exercise combining a squat and overhead press, targeting legs, core, and upper body. Regular practice can enhance total body strength and endurance.

View all exercises

Dumbbell Thruster instructions

Step-by-step instructions

1

Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

2

Bend your knees and lower your body into a squat, keeping your chest up and heels flat on the floor.

3

Push through your heels to stand back up, using the momentum to press the dumbbells overhead.

4

Lower the dumbbells back to shoulder height while simultaneously descending back into a squat.

5

Repeat these steps for the programmed number of repetitions while maintaining proper form.

Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

Bend your knees and lower your body into a squat, keeping your chest up and heels flat on the floor.

Push through your heels to stand back up, using the momentum to press the dumbbells overhead.

Lower the dumbbells back to shoulder height while simultaneously descending back into a squat.

Repeat these steps for the programmed number of repetitions while maintaining proper form.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Hex Bar Jump Squat

Hex Bar Jump Squat boosts total body strength, stability, and power. It targets the lower body, engages the core, and enhances balance. Ideal for athletes seeking improved performance in fast-paced sports.

The Med Ball Curl exercise effectively strengthens biceps, forearms, and shoulders. It's perfect for building upper body strength and boosting muscle flexibility.

Dumbbell Overhead Press

The Dumbbell Overhead Press targets the shoulders, toning arms and enhancing upper body strength. Regular practice of this exercise improves stability by pressing and lowering dumbbells.

Start your fitness journey today

Enjoying exercises like Dumbbell Thruster, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer