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Dumbbell Alternating Single Arm Thruster

Hold two dumbbells at shoulder height, palms facing inward.
Squat down, then drive upward, pressing one dumbbell overhead.
Lower dumbbell as you descend again, alternating arms each rep.
Dumbbell Alternating Single Arm Thruster 运动指南 - Ягодицы 锻炼 | MuscleWiki