How to do a Dumbbell Thruster
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Dumbbell Thruster
Target muscles worked
Instructions for Proper Form
Adapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
- Stand with your feet hip-width apart and bend your knees slightly.
- Grasp a dumbbell in each hand and position them just in front of your shoulders, such palms facing in.
- Keep your core engaged, back straight, and gaze forward to maintain proper posture throughout this exercise.
- Bend your knees, hinging your hips back into a squat while keeping the dumbbells just in front of your shoulders.
- Explosively engage your quads, glutes, and hamstrings to extend your legs and return to a standing.
- As you approach a standing position, engage your shoulders to extend your arms, and raise the dumbbells overhead. Use the force from your squat to assist.
- As you raise the dumbbells above your head, turn your wrists over 90 degrees. Your palms should face forward at the top of the movement.
- Reverse the motion and return to the starting position slowly, with control.
Weight & 1 Rep Max Calculator
Average Dumbbell Thruster standards by male, female, weight, age and height
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Alternative Exercises to Dumbbell Thruster
1. Dumbbell Squat
94.1 mSCORESWAPPED 769 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
2. Air Squats
92.1 mSCORESWAPPED 508 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
3. Leg Extension
99.4 mSCORESWAPPED 487 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
4. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 430 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
5. Dumbbell Lunge
97.6 mSCORESWAPPED 363 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
6. Dumbbell Sumo Squat
81 mSCORESWAPPED 362 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 352 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Dumbbell Walking Lunge
74.3 mSCORESWAPPED 318 TIMESDumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.
9. Single Dumbbell Sumo Squat
86.2 mSCORESWAPPED 265 TIMESSingle Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.
10. Lunge
90.8 mSCORESWAPPED 262 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
- Beginner
- Quads