Full body exercise
Dumbbell Thruster
Squat with dumbbells on your shoulders that ends in an overhead press. Works legs, shoulders and core.
- Primary muscleFull body
- Also worksQuads
- EquipmentDumbbells
- TypeCompound
- MovementFull body
- LevelAdvanced
- Full body
- Quads
- Dumbbells
How to do the Dumbbell Thruster
4 steps, in the order you do them.
- Hold a dumbbell in each hand at shoulder height, with your palms facing each other.
- Lower into a squat until your thighs are parallel to the floor, keeping your chest up.
- Drive up hard and press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells to your shoulders with control and repeat.
Alternatives to the Dumbbell Thruster
They work the whole body with other equipment, including options for training at home.
Mobbe
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More full body exercises
Hang Power CleanFull body · Barbell
Dumbbell Hang CleanFull body · Dumbbells
Kettlebell Clean and JerkFull body · Kettlebell
Clean and PressFull body · Barbell
Frequently asked questions
What muscles does the Dumbbell Thruster work?
The Dumbbell Thruster works mainly the whole body. It also works the quads, the shoulders, and the glutes.