Dumbbell Thruster


  1. Square thruster part2
    Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder level, elbows bent 90°.
  2. Square thruster part1 1
    Lower into a squat, bringing weights forward to shoulder-height until your thighs are parallel to the floor.
  3. Square thruster 3
    Rise up from the squat while pressing the dumbbells overhead, rotating your arms so your palms face forward. That's one rep.