The dumbbell thruster works the delts and rotator cuff in a different way. By using two separate weights, the lifter can alter the position of their hands and arms to work the shoulders from a slightly different angle.
To perform the dumbbell thruster, the lifter should hold a dumbbell in each hand at the shoulders and with palms facing each other. Bend the knees to start in a squat position, then thrust up using the lower body’s momentum and the shoulders to extend the weights overhead. Pause at the top of the motion, then lower back to the starting position.
The most common mistake for this variation is using too much weight to maintain proper form. Additionally, some people fail to engage the core and struggle to complete the exercise.
This variation is popular for people who have pain during the traditional barbell versions. It also works both sides equally, so the lifter can’t put more burden on their stronger side. LIfters of all skill levels can learn the proper form and make gains with this variation.
Start with lighter weights to master the form. Try 2 to 4 sets of 5 to 8 reps and work up to 10 to 12 reps.