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Dumbbell Thruster

Dumbbell Thruster

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Lower Body Shoulders
Muscle Activation
Front Deltoid · Glute · Hips · Quadricep · Shoulders · Thighs
80%
Glutes
20%
Equipment
Dumbbell
Setup / Starting Position
  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
Exercise Position
  • Lower into a squat position, keeping your chest up and your back straight.
Form & Performance
  • As you stand up from the squat, press the Dumbbell overhead, fully extending your arms.