ExerciseGIF

Exercises / Dumbbell thruster

Dumbbell thruster GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • QuadricepsMusculus quadriceps femoris
  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
  • ShouldersMusculus deltoideus
  • Front shouldersMusculus deltoideus, pars clavicularis
Equipment
Dumbbells
Level
intermediate
Loop
One repetition, 3.1 seconds

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Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/dumbbell-thruster \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a dumbbell thruster

  1. Hold dumbbells at shoulder height with palms facing forward and elbows slightly in front of your body
  2. Position feet shoulder-width apart with toes slightly turned out
  3. Lower into a squat by pushing hips back and bending knees until thighs are parallel to the floor
  4. Keep your chest up and weight distributed evenly across your feet throughout the squat
  5. Drive explosively through your heels to stand while simultaneously pressing dumbbells straight overhead
  6. Lower dumbbells back to shoulder height as you prepare for the next repetition

Form tips

  • Maintain a neutral spine throughout the entire movement to prevent back injury
  • Use your legs to generate power for the overhead press rather than relying solely on your shoulders
  • Keep the dumbbells close to your body during the transition from squat to press
  • Ensure full hip extension at the top before pressing the weights overhead
  • Control the descent of both the squat and the weight return to maintain proper form

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