
Primary muscles: Quads, hamstrings, glutes, shoulders
Secondary muscles: Arms, upper back, core
Equipment: Dumbbells
Dumbbell Thrusters Instructions
1. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders.
2. Squat down until your thighs are parallel to the floor.
3. Stand up and extend your arms over your head.
4. Bend your arms, return to the starting position and repeat the exercise.
Proper Form And Breathing Pattern
Dumbbell thrusters are not appropriate for beginners and you need to pay special attention to your form to prevent any injuries. Keep your chest up, the core engaged, the hips back and inhale as you squat. Put pressure on the heels, push yourself back up, and exhale as you press your arms up.
From the Shop
Exercise Benefits
The dumbbell thrusters is a compound exercise that combines the squat with the shoulder press. This is a very complete and versatile exercise that strengthens your entire body and improves your aerobic fitness, stamina, and endurance.
Dumbbell Thrusters Demonstration
Sets And Reps
If your goal is to lose weight and improve your cardiovascular fitness, choose lighter dumbbells and do 30-second to 1-minute sets. If your goal is to increase muscle strength and power, choose heavier dumbbells and do 3 sets of 6 to 8 repetitions.
Calories Burned
To calculate the number of calories burned doing dumbbell thrusters, enter your weight and the duration of the exercise:
Related Full Body Exercises
Try these other full body exercises to get your heart rate up and burn even more calories:
Squat thrust
Jump squat
Jumping lunges
Flutter kick squats
Popular Workouts
Lower Body Workouts
Skinny Legs Summer Workout
Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …
Yoga Flows
Lymphatic Boost Yoga Flow
This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…
Core Workouts
Bikini Body Tight Tummy Workout
Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …
Leave a Reply
You must be logged in to post a comment.