Dumbbell Thruster
EXERCISE TUTORIALS: UPPER BODY
•
52s
Stand with the bar in the front squat rack position, holding it with your hands slightly wider than shoulder-width apart. Keep your elbows as high as you can as you lower into a squat. Keep your knees wide apart and your heels down. Lower until your thighs are at least parallel with the ground. Drive up through your heels using your quads and glutes. Maintain that momentum as you come to the top of the squat and use it to help you push the bar over your head until your arms are locked out. Then bring the bar back down to your chest to complete one rep.
Up Next in EXERCISE TUTORIALS: UPPER BODY
-
Bicep Curl
Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body. Your knees should stay slightly bent and your belly button should draw into the spine. Bring the dumbbells all the way up to your shoulders by bending your...
-
Lateral Arm Raise
Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead. Raise your arms simultaneously just a couple inches out to each side and pause. This...
-
Bent Over Lateral Raise
Lean forward, keeping your back flat. Hold your dumbbells with your knuckles pointing outwards. Raise up, slow and controlled, and bring back down.
