Exercise · Form & cues
Dumbbell Thruster — form guide
Quads · Glutes · Shoulders · Triceps. Equipment: Dumbbells (Pair). Difficulty: Intermediate.
TEMPO
Explosive · 1 motion
Squat and press are ONE motion, not two. The press rides on the leg drive — your shoulders should never feel isolated.
Cues
- DBs on shoulders, full squat
- Drive up and press in one fluid pop
- Lock out overhead with biceps by ears
Common mistakes
- Pausing at the top of the squat — kills the drive
- Pressing with the shoulders only
Injury notes
Skip with shoulder impingement.
Progression
Add 2kg/DB when 15 unbroken reps stay smooth.