Dumbbell Thruster: How-to, Tips & More
The Dumbbell Thruster is a beginner compound exercise for your quads. You do it with dumbbells. It is a good fit when your goal is strength.
Besides the quads, it also works your shoulders, glutes and triceps, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Shoulders
Secondary
Glutes
Secondary
Triceps
Secondary
How to do the Dumbbell Thruster
- Hold the dumbbells at your shoulders.
- Squat down until your thighs are at least parallel.
- Drive up and press the dumbbells overhead in one move.
- Lower them to your shoulders as you squat again.
Dumbbell Thruster tips
- No pause between the squat and the press.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Thruster alternatives
Dumbbell Bulgarian Split Squat
Quads
Dumbbell Forward Lunge
Quads
Dumbbell Front Squat
Quads
Dumbbell Lateral Lunge
Quads
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Back Squat
Barbell
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Frequently asked questions
What muscles does the Dumbbell Thruster work?
The Dumbbell Thruster mainly works your quads, with help from your shoulders, glutes and triceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Thruster good for beginners?
Yes. The Dumbbell Thruster is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Thruster?
You need dumbbells.
Add Dumbbell Thruster to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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