Moves/DB Thrusters

DB Thrusters

ID: 709

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Exercise Type:
Aesthetic
Contraindications:
Shoulder Issues/Mobility
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Rest 60–90 seconds between sets to maintain quality without full recovery.
  2. 2. Full range of motion is non-negotiable — half reps recruit half the fibers.
  3. 3. Controlled eccentric creates the stimulus; the concentric is the reward.
  4. 4. Avoid momentum — if swinging is required, the weight is too heavy.

Regression:

Reduce weight by 30% and use a cable or machine variation to better isolate the target muscle.

Progression:

Add load, increase time under tension with a slower tempo, or progress to a unilateral variation.

Common Problems:

Dominant side compensating for the weaker — use unilateral work to expose and address the imbalance.