How to do the Dumbbell Thruster
Hold a dumbbell in each hand at shoulder height with feet shoulder-width apart.
Squat down until your thighs are parallel to the floor.
Drive up explosively and use the momentum to press the dumbbells overhead.
Bring the dumbbells back to your shoulders and go into the next rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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