Hamstrings exercise

Dumbbell Thruster

How to do the Dumbbell Thruster with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Hold two weights by your shoulders, with your palms facing. Drop into a squat, then push up and press the weights straight overhead until your arms are fully extended. Then lower the dumbbells back to the starting position.
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Illustration showing the Dumbbell Thruster
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Thruster

  1. 1 Hold two weights by your shoulders, with your palms facing.
  2. 2 Drop into a squat, then push up and press the weights straight overhead until your arms are fully extended.
  3. 3 Then lower the dumbbells back to the starting position.