Dumbbell Thruster

Plyometrics / Free Weights / Cardiovascular / Total Body / Intermediate

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Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 22.94 lb
    average weight
  • 60.00 lb
    best weight
  • 3
    times logged
  • #558
    popularity rank

Average Sitewide Dumbbell Thruster Weight

  • 60.00 lb
    average weight
  • 60.00 lb
    best weight
  • 1
    times logged
  • #442
    popularity rank

Average Male Dumbbell Thruster Weight

  • 15.00 lb
    average weight
  • 15.00 lb
    best weight
  • 2
    times logged
  • #620
    popularity rank

Average Female Dumbbell Thruster Weight

How to do the Dumbbell Thruster:

Muscles Worked

Shoulders secondary Triceps secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram

Details

The dumbbell thruster is a plyometrics, free weights, cardiovascular, and total body exercise that primarily targets the quads and to a lesser degree also targets the shoulders, triceps, glutes, and hamstrings ...more

The dumbbell thruster is a plyometrics, free weights, cardiovascular, and total body exercise that primarily targets the quads and to a lesser degree also targets the shoulders, triceps, glutes, and hamstrings.

The only dumbbell thruster equipment that you really need is the following: dumbbells. There are however many different dumbbell thruster variations that you can try out that may require different types of dumbbell thruster equipment or maye even require no equipment at all.

Learning proper dumbbell thruster form is easy with the step by step dumbbell thruster instructions, dumbbell thruster tips, and the instructional dumbbell thruster technique video on this page. The dumbbell thruster is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the dumbbell thruster video, learn how to do the dumbbell thruster, and then be sure and browse through the dumbbell thruster workouts on our workout plans page!

Tips

  1. Be sure to exhale as you push up. This is a must.
  2. Do not round back. Keep a natural arch in your back and chest out.
  3. If necessary, raise up on toes if you are struggling to get your arms straight when pushing dumbbells up.

Variations

  1. Use a barbell instead of dumbbells.
  2. Stand on bosu ball or stabilizer platform and perform exercise. Perform with partner close by.
  3. Use a medicine instead of dumbbells. Good for those who are just beginning.

Other Names

  • Hip Thruster

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Equipment Needed

Tips

  1. Be sure to exhale as you push up. This is a must.
  2. Do not round back. Keep a natural arch in your back and chest out.
  3. If necessary, raise up on toes if you are struggling to get your arms straight when pushing dumbbells up.

Variations

  1. Use a barbell instead of dumbbells.
  2. Stand on bosu ball or stabilizer platform and perform exercise. Perform with partner close by.
  3. Use a medicine instead of dumbbells. Good for those who are just beginning.

Other Names

  • Hip Thruster

Types

  • Force Type: Push
  • Mechanics Type: Compound