Exercise & Workout Finder

Thrusters for Women


  1. Grab a pair of dumbbells and hold them next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart.
  2. Lower your body until the tops of your thighs are at least parallel to the floor.
  3. Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.

Workout routine muscle memory

Tip Initiate the movement by pushing your hips backward, then bend your knees and lower your body as far as possible. (The deeper you squat, the better.

This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Abs, Biceps, Calves, Chest, Quadriceps, Shoulders

  • thrust-a-female.jpg
  • thrust-a-female.jpg
  • thrust-a-female.jpg
  • Step 1

  • Step 2

  • Step 3