Dumbbell Single Arm Thruster

How to perform it

Step-by-step instructions

1. 01Hold one dumbbell at the shoulder in a secure front-rack position, set your squat stance, and brace your trunk.
2. 02Descend into a controlled squat while keeping the chest lifted, the working elbow supported, and the knees tracking with the toes.
3. 03Drive forcefully through your whole feet and extend the hips and knees, transferring that momentum into the press.
4. 04Finish with the dumbbell locked overhead, the shoulder active, and the torso upright without leaning to the side.
5. 05Lower the dumbbell to the shoulder under control, reset your brace, and complete the set before switching arms.