Dumbbell One Arm Thruster Exercise Guide
Exercise Profile
- Target
- Shoulders
- Equipment
- Dumbbell
- Body Part
- Weightlifting
- Primary Muscle
- Shoulders
- Secondary Muscles
- Triceps Brachii, Core, Adductor Magnus, Serratus Anterior, Deltoid Lateral, Legs
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- One Arm Dumbbell Thruster
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell One Arm Thruster
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Lower your body into a squat position while keeping the dumbbell at your shoulder.
- As you push back up to standing, press the dumbbell overhead.
- Lower the dumbbell back to shoulder level as you return to the squat position.
Common Mistakes
- Using too much weight and compromising form.
- Not engaging the core during the lift.
- Not fully extending the arm overhead.
Modifications
- Use a lighter dumbbell or perform the exercise with no weight.
- Perform the movement from a seated position if standing is difficult.
Tips
- Engage your core throughout the movement.
- Keep your back straight and avoid leaning forward excessively.
- Use a weight that allows you to maintain proper form.
Dumbbell One Arm Thruster Alternatives
Tags
strength
shoulders
legs
dumbbell
high-intensity
core
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