The dumbbell one arm thruster combines a front squat with a shoulder press using a single dumbbell. As you stand from the squat, you press the dumbbell overhead in one fluid motion. The single-arm loading adds rotational and lateral stability demand on top of the standard total body work.
Muscle Group
Core, Glutes, Quadriceps, Shoulders
Equipment Required
Dumbbell
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Builds explosive total body power
- Strong unilateral loading pattern
- Trains legs and shoulders together
- Time-efficient compound movement
- Develops core anti-rotation strength
- Functional carryover to athletic movement
How to perform
- Hold a dumbbell in your right hand at shoulder level with palm facing in.
- Stand with feet shoulder-width apart.
- Brace your core and stand tall.
- Squat down by sitting back and bending the knees.
- Continue down until your thighs are parallel to the floor.
- Drive up explosively, using the leg drive to start the dumbbell moving up.
- Press the dumbbell overhead to lockout as you reach standing.
- Lower the dumbbell back to shoulder level as you drop into the next squat. Switch arms.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Anterior Deltoid
Primary
Abs
Primary
Glutes
Primary