✓ Correct form
Full Body · Intermediate
Dumbbell Thruster
Quads · also Front Delts, Glutes, Triceps
Equipment: Dumbbell
How to do it
- Hold dumbbells at your shoulders, elbows forward, feet shoulder-width
- Brace and sit your hips back and down, chest tall
- Squat until your hips are at or just below your knees
- Drive up hard and press the dumbbells overhead as you stand
- Lower the weights to your shoulders and sink into the next rep
Common mistake
✕ CHEST CAVING FORWARD → ✓ ELBOWS UP, CHEST TALL
Starting point: 3 sets × 8–12 reps, 90s rest.
In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.
Coming soon to the App StoreOpen in the app
Cues checked against: acefitness.org, nasm.org.
