Fitwill stands in solidarity with Ukraine

Dumbbell Thruster

Dumbbell Thruster

The Dumbbell Thruster is an incredible compound exercise that targets multiple muscle groups and gets your heart pumping. It combines both upper and lower body movements, making it a highly effective full-body exercise. This exercise involves using a dumbbell in each hand, holding them at shoulder height while standing with your feet shoulder-width apart. The Dumbbell Thruster primarily targets your quadriceps, glutes, shoulders, and triceps. By performing a deep squat while holding the dumbbells, you engage your lower body muscles, especially your quads and glutes. The explosive movement of driving through your heels and extending your hips helps develop power and strength in your lower body. As you rise from the squat position, you simultaneously press the dumbbells overhead, engaging your shoulders, triceps, and core muscles. This exercise helps to not only build strength but also improve shoulder stability and mobility. The combination of the squat and the shoulder press creates a challenging exercise that maximizes calorie burning and promotes muscle growth. Adding the Dumbbell Thruster to your workout routine can enhance your overall strength, power, and endurance. It also increases your heart rate, making it an effective cardiovascular exercise. Incorporating this exercise into your routine can be beneficial for anyone looking to improve their fitness level, whether it's for weight loss, muscle gain, or overall functional fitness. Keep in mind that proper form and technique are crucial to prevent injury and gain maximum benefits.


  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
  • Squat down by bending your knees and lowering your hips, keeping your chest up and your back straight.
  • As you stand back up, simultaneously press the dumbbells overhead by extending your arms straight.
  • Lower the dumbbells back to shoulder level as you squat down again, completing one rep.
  • Perform the desired number of reps, ensuring proper form and control throughout the exercise.

Tips & Tricks

  • Practice proper form to avoid injury and maximize effectiveness. Focus on keeping your back straight, engaging your core, and using controlled movements.
  • Gradually increase the weight of the dumbbells as you gain strength and feel comfortable with the exercise.
  • Incorporate variations to keep challenging your muscles. Try alternating dumbbell thrusters, single-arm dumbbell thrusters, or adding a squat jump at the top of the movement.
  • Include dumbbell thrusters in a full-body workout routine to target multiple muscle groups and improve overall fitness.
  • Combine dumbbell thrusters with cardio exercises like burpees or jumping jacks to increase the intensity of your workout.
  • Make sure to warm up properly before performing dumbbell thrusters to reduce the risk of injury. Incorporate dynamic stretches and a few minutes of light cardio.
  • Control your breathing throughout the exercise. Inhale as you lower into a squat position and exhale as you push the dumbbells overhead.
  • Focus on your lower body strength by emphasizing the squat portion of the movement. This will help build strong legs and glutes.
  • Engage your core muscles throughout the entire exercise to maintain stability and protect your lower back.
  • Allow for adequate rest and recovery between sets to optimize muscle growth and prevent overtraining.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts