LOADING

🎉 90-day free coach trial — use code JANTRIAL

Exercises Collections Guides Muscle Map Pricing

Log In Start Free

The complete platform for fitness coaches and their clients.

Product

Exercises
Collections
Guides
Muscle Map
Pricing

For You

For Coaches
For Beginners
Home Training
Gym Training

Legal

Privacy Policy
Terms of Service

© 2026 Gymcierge. All rights reserved.

Dumbbell Alternating Single Arm Thruster - Exercise Guide | Gymcierge

Exercises›Quadriceps›Dumbbell Alternating Single Arm Thruster

Dumbbell Alternating Single Arm Thruster

Quadriceps Shouldersdumbbell

Coaching Tips

💡
Keep chest up
💡
Drive through your heels
💡
Engage your core throughout
💡
Press straight up
💡
Maintain a neutral spine

Common Mistakes to Avoid

⚠️
Not squatting deep enough
⚠️
Using back instead of legs
⚠️
Knees caving in

Muscles Targeted

Primary

Secondary

Stabilizers

QuadricepsShouldersGlutesTriceps

Primary: Quadriceps, Shoulders

Secondary: Glutes, Triceps

Quick Info

Type: Compound

Add to Your Workout

Create an account to save this exercise and build custom workouts.

Create Free Account

Related Quadriceps Exercises

Barbell Squat

Barbell Front Squat Olympic

Barbell Curtsy Lunge

Barbell Bulgarian Split Squat

QuadricepsGlutes

View All Quadriceps Exercises

Explore More Exercises

Browse our library of 1,700+ exercises with detailed instructions and coaching cues.

Exercise Library Muscle Map Explorer