Zirv FitnessStrength exercise
Dumbbell Thruster
How to do it
- Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height, elbows in front of the body.
- Brace the core and lower into a squat, keeping the chest up and the knees tracking over the toes.
- Drive up out of the bottom of the squat, using the momentum to press the dumbbells overhead in one continuous motion.
- Lock out the arms overhead as the legs reach full extension, keeping the core braced throughout the transition.
- Inhale as you descend into the squat and exhale forcefully as you drive up and press overhead.
- A common fault is pausing between the squat and the press, keep the movement one continuous flow from legs to shoulders.
Muscles worked
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Quads exercises
- Type
- Strength
- Equipment
- Dumbbells
- Primary muscles
- Quadriceps, Shoulders, Core
- Measured in
- Reps and weight
- Tools
- 1RM Calculator