The dumbbell thruster is a compound exercise that combines the movement patterns of a squat and [shoulder press](https://www.masterclass.com/articles/shoulder-press-guide). Perform dumbbell thrusters by grabbing a pair of dumbbells with a neutral grip (palms facing each other). Lower your body into a squat stance. As you stand, raise the dumbbells overhead with a push press movement. 

With proper form, dumbbell thrusters can increase your heart rate and burn calories. For a unilateral variation, try the single-arm thruster. If you want to practice something other than a dumbbell workout, try the barbell thruster or the kettlebell thruster during your weightlifting routine. 

Consider some of the benefits of regularly performing dumbbell thrusters.

1. __Dumbbell thrusters are a total-body exercise__. The dumbbell thruster activates muscle groups throughout your upper body and lower body—including your hamstrings, glutes, quadriceps, triceps, deltoids, and core muscles. 
2. __Dumbbell thrusters improve muscle symmetry__. Dumbbell exercises draw attention to muscle asymmetries you may have developed by favoring one side of your body over the other during exercises using one piece of equipment. 
3. __Dumbbell thrusters are versatile__. You can practice dumbbell thrusters during a home workout or at the gym with a personal trainer. With practice, dumbbell thrusters can improve other compound exercises such as lunges, [deadlifts](https://www.masterclass.com/articles/deadlift-guide), [pull-ups](https://www.masterclass.com/articles/pull-up-exercise-guide), and front squats.

For dumbbell thrusters, begin by using a weight that you can control for 2–3 sets of 10–15 repetitions or 30–60 seconds. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. Grab two dumbbells and hold them at shoulder height. Your elbows should remain high and your upper arms should be parallel with the floor. Your posture should be tall, with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position.
3. While keeping the dumbbells high and maintaining a neutral spine, begin to bend your hips, knees, and ankles. Lower until your thighs are parallel or slightly below parallel with the floor. You should only lower as far as you can while maintaining a level pelvis and evenly distributed weight. Pause at the bottom before standing.
4. To begin the upward movement, push your feet into the ground to initiate standing. As you begin to stand, keep your chest high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward. Squeeze your glutes and quadriceps while maintaining a neutral spine. 
5. As you reach the top of the movement, allow the momentum of your legs to help drive the dumbbells overhead while performing an explosive overhead press.
6. At the end of each repetition, your shoulders should finish directly over the hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it.
7. Lower the dumbbells back to the starting position, and repeat for your desired number of repetitions or duration of time.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
If you’re looking for a full-body workout to include in your powerlifting program, try dumbbell thrusters.


If you’re looking for a full-body workout to include in your powerlifting program, try dumbbell thrusters.


Dumbbell Thruster Exercise: How to Master Dumbbell Thrusters

The dumbbell thruster is a compound exercise that combines the movement patterns of a squat and <a href='https://www.masterclass.com/articles/shoulder-press-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/shoulder-press-guide","linkCopy":"shoulder press","category":null}'>shoulder press</a>. Perform dumbbell thrusters by grabbing a pair of dumbbells with a neutral grip (palms facing each other). Lower your body into a squat stance. As you stand, raise the dumbbells overhead with a push press movement. With proper form, dumbbell thrusters can increase your heart rate and burn calories. For a unilateral variation, try the single-arm thruster. If you want to practice something other than a dumbbell workout, try the barbell thruster or the kettlebell thruster during your weightlifting routine.

What Are Dumbbell Thrusters? 

Consider some of the benefits of regularly performing dumbbell thrusters.<ol class="mc-m-4"><li class="mc-my-4"> 1. Dumbbell thrusters are a total-body exercise. The dumbbell thruster activates muscle groups throughout your upper body and lower body—including your hamstrings, glutes, quadriceps, triceps, deltoids, and core muscles. </li><li class="mc-my-4"> 2. Dumbbell thrusters improve muscle symmetry. Dumbbell exercises draw attention to muscle asymmetries you may have developed by favoring one side of your body over the other during exercises using one piece of equipment. </li><li class="mc-my-4"> 3. Dumbbell thrusters are versatile. You can practice dumbbell thrusters during a home workout or at the gym with a personal trainer. With practice, dumbbell thrusters can improve other compound exercises such as lunges, <a href='https://www.masterclass.com/articles/deadlift-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/deadlift-guide","linkCopy":"deadlifts","category":null}'>deadlifts</a>, <a href='https://www.masterclass.com/articles/pull-up-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/pull-up-exercise-guide","linkCopy":"pull-ups","category":null}'>pull-ups</a>, and front squats. </li></ol>

3 Benefits of Doing Dumbbell Thrusters

For dumbbell thrusters, begin by using a weight that you can control for 2–3 sets of 10–15 repetitions or 30–60 seconds. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.<ol class="mc-m-4"><li class="mc-my-4"> 1. Grab two dumbbells and hold them at shoulder height. Your elbows should remain high and your upper arms should be parallel with the floor. Your posture should be tall, with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. </li><li class="mc-my-4"> 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this position. </li><li class="mc-my-4"> 3. While keeping the dumbbells high and maintaining a neutral spine, begin to bend your hips, knees, and ankles. Lower until your thighs are parallel or slightly below parallel with the floor. You should only lower as far as you can while maintaining a level pelvis and evenly distributed weight. Pause at the bottom before standing. </li><li class="mc-my-4"> 4. To begin the upward movement, push your feet into the ground to initiate standing. As you begin to stand, keep your chest high, squeeze your glutes, and allow your knees to straighten and your hips to travel forward. Squeeze your glutes and quadriceps while maintaining a neutral spine. </li><li class="mc-my-4"> 5. As you reach the top of the movement, allow the momentum of your legs to help drive the dumbbells overhead while performing an explosive overhead press. </li><li class="mc-my-4"> 6. At the end of each repetition, your shoulders should finish directly over the hips. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it. </li><li class="mc-my-4"> 7. Lower the dumbbells back to the starting position, and repeat for your desired number of repetitions or duration of time. </li></ol>

How to Do Dumbbell Thrusters With Perfect Form

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work Out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

If you’re looking for a full-body workout to include in your powerlifting program, try dumbbell thrusters.