Which muscles does the thruster (dumbbell) work?

The thruster (dumbbell) mainly works your quadriceps and shoulders. It also involves your glutes and triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the thruster (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Thruster (Dumbbell): how to do it and muscles worked

The thruster (dumbbell) mainly works your quadriceps and shoulders, with help from your glutes and triceps. You need dumbbells.

Muscles worked

Main

Helping

How to do the thruster (dumbbell)

1
Hold a dumbbell in each hand at shoulder height, palms facing in, elbows in front of you. Stand with feet shoulder-width apart and chest tall.
2
Squat down until your thighs are at least parallel to the floor, then drive up and press the dumbbells overhead as you stand, finishing with arms straight.
3
Lower the dumbbells back to your shoulders as you sink into the next squat. Breathe in on the way down and out as you press.

Form tip: Use your legs to drive the weights up. Keep your heels flat and your knees tracking over your toes.

Common questions

Which muscles does the thruster (dumbbell) work?: The thruster (dumbbell) mainly works your quadriceps and shoulders. It also involves your glutes and triceps.
What equipment do I need for the thruster (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the thruster (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.