Dumbbell Thruster
Dumbbell Thruster trains 6 of the 18 muscle groups Full Coverage tracks: Front delts 80%, Quads 70%, Side delts 55%, Glutes 50%, Triceps 50%, Abs 35%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Hold a dumbbell in each hand at your shoulders, palms facing each other.
- Stand feet shoulder-width.
- Squat to at least parallel, keeping your torso upright.
- Drive up and press both dumbbells overhead in one motion as you stand.
- Lower them back to your shoulders and go straight into the next rep.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Front delts 80%
- Quads 70%
- Side delts 55%
- Glutes 50%
- Triceps 50%
- Abs 35%
How it compares
Compared with the Kettlebell Thruster, it loads Calves 25 points lower, Abs 5 points lower, Triceps 5 points lower. Compared with the Seated Dumbbell Press, it loads Quads 70 points higher, Glutes 50 points higher, Abs 35 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.
Other ways to train this
Other exercises for the Front delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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