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 Thruster - Exercise Guide | Gymcierge

Exercises›Quadriceps›Dumbbell Thruster

Dumbbell Thruster

Quadriceps Shouldersdumbbell

Coaching Tips

💡
Keep elbows under the dumbbells
💡
Drive through your heels
💡
Avoid arching your back

Common Mistakes to Avoid

⚠️
Letting elbows drop
⚠️
Leaning forward

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