Dumbbell Clean and Press
Description
This exercise involves lifting a dumbbell from the ground to shoulder height, then pressing it overhead. It works the shoulders, arms, and core muscles.
Muscle Group
Equipment Required
Dumbbell Clean and Press Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Bend your knees and lower your hips, keeping your back straight and your chest up.
- As you stand up, pull the dumbbells up to your shoulders, keeping your elbows high and your palms facing each other.
- Once the dumbbells are at your shoulders, press them overhead, fully extending your arms.
- Lower the dumbbells back to your shoulders, then lower them back down to your thighs.
- Repeat for the desired number of reps.
Dumbbell Clean and Press Form & Visual
Dumbbell Clean and Press Benefits
- Targets multiple muscle groups including shoulders, back, legs, and core
- Improves overall strength and power
- Increases cardiovascular endurance
- Improves coordination and balance
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment
- Can be incorporated into a full body workout routine
Dumbbell Clean and Press Muscles Worked
- Deltoids
- Trapezius
- Triceps
- Quadriceps
- Glutes
- Hamstrings
- Core muscles
Dumbbell Clean and Press Variations & Alternatives
- Dumbbell Clean and Jerk
- Dumbbell Hang Clean and Press
- Dumbbell Push Press
- Dumbbell Thruster
- Barbell Clean and Press
- Kettlebell Clean and Press
