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Dumbbell Thruster Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
3
Thruster demonstration

Thruster
4
Dumbbell One-Arm Snatch demonstration

Dumbbell One-Arm Snatch
5
Standing Power Throw demonstration

Standing Power Throw
6
Barbell Snatch Balance demonstration

Barbell Snatch Balance
7
Kettlebell Thruster demonstration

Kettlebell Thruster
8
Kettlebell Double Jerk demonstration

Kettlebell Double Jerk
9
Dumbbell Single Power Clean and Jerk demonstration

Dumbbell Single Power Clean and Jerk
10
Dumbbell Clean and Press demonstration

Dumbbell Clean and Press
11
Push Press demonstration

Push Press
12
Bear Walk demonstration

Bear Walk

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Dumbbell Thruster trains

Primary Deltoid Anterior Quadriceps

Secondary Deltoid Lateral Gluteus Maximus Rectus Abdominis Triceps Brachii

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