Dumbbell Thrusters
Muscle Groups: Quads, Glutes, Shoulders
Dumbbell Thrusters focuses on Quads, Glutes, Shoulders, with Abs, Calves, Chest, Hamstrings, Hips, Lower Back, Traps, Triceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Thrusters with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing forward.
- 2
Lower into a squat, keeping your chest up and knees behind your toes.
- 3
Push through your heels to stand up, pressing the dumbbells overhead as you rise.
- 4
Finish with your arms fully extended above your head and your feet shoulder-width apart.
Tips for Success
These tips will help you perform Dumbbell Thrusters safely and effectively while maintaining proper form.
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Keep your core engaged to protect your lower back during the movement.
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Avoid letting your knees cave in by pushing them outward during the squat.
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Ensure your wrists are straight when pressing the weights overhead to prevent strain.
Secondary Muscles
While Dumbbell Thrusters primarily targets Quads, Glutes, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Calves, Chest, Hamstrings, Hips, Lower Back, Traps, Triceps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Thrusters, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Thrusters, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
