Alternating Single-Arm Dumbbell Thruster
Learn how to do Alternating Single-Arm Dumbbell Thruster with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Alternating Single-Arm Dumbbell Thruster is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the ไหล่. It has a MET value of 6.5, meaning a 70kg person burns approximately 228 calories in a 30-minute session..
How to Do Alternating Single-Arm Dumbbell Thruster
A full-body movement combining a squat with an alternating one-arm overhead press using dumbbells.
💡 Instructions:
Stand upright holding a dumbbell in each hand at shoulder height, elbows bent.
Lower into a squat, keeping your chest up and heels grounded.
As you stand up, press one dumbbell overhead while keeping the other at shoulder height.
Lower the pressed arm back to shoulder height as you begin the next squat.
Alternate arms on each rep while maintaining a smooth motion.
⚠️ Common mistakes:
Letting knees cave inward during the squat.
Arching the lower back when pressing overhead.
Pressing both arms instead of alternating.
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Start Free TrialMuscles Worked by Alternating Single-Arm Dumbbell Thruster
Equipment
- Dumbbells
Calories Burned Doing Alternating Single-Arm Dumbbell Thruster
เครื่องคำนวณแคลอรี่
MET 6.5แคลอรี่ = MET × น้ำหนัก (kg) × เวลา (ชั่วโมง)
Quick Facts: Alternating Single-Arm Dumbbell Thruster
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- ไหล่
- MET value
- 6.5
- Calories (30 min, 70kg)
- ≈ 228 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Alternating Single-Arm Dumbbell Thruster
What muscles does Alternating Single-Arm Dumbbell Thruster work?
Alternating Single-Arm Dumbbell Thruster primarily targets the Quadriceps, with secondary engagement of the ไหล่.
How do you do Alternating Single-Arm Dumbbell Thruster correctly?
A full-body movement combining a squat with an alternating one-arm overhead press using dumbbells. 💡 Instructions: Stand upright holding a dumbbell in...
Is Alternating Single-Arm Dumbbell Thruster good for beginners?
Alternating Single-Arm Dumbbell Thruster has a MET value of 6.5, indicating a high intensity exercise best suited for intermediate to advanced athletes.
What equipment do you need for Alternating Single-Arm Dumbbell Thruster?
Alternating Single-Arm Dumbbell Thruster requires: Dumbbells.
What are the benefits of Alternating Single-Arm Dumbbell Thruster?
Alternating Single-Arm Dumbbell Thruster strengthens the Quadriceps, engages the ไหล่.
What exercises are similar to Alternating Single-Arm Dumbbell Thruster?
Similar exercises to Alternating Single-Arm Dumbbell Thruster include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, บาร์เบลฟรอนต์สควอท, Barbell Low-Bar Squat.
Is Alternating Single-Arm Dumbbell Thruster better than Barbell Alternating Lunges?
Both Alternating Single-Arm Dumbbell Thruster and Barbell Alternating Lunges target the Quadriceps. Choose based on your available equipment and training goals.
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