Dumbbell Clean and Press

Dumbbell Clean And Press


This exercise involves lifting a dumbbell from the ground to shoulder height, then pressing it overhead. It works the shoulders, arms, and core muscles.

Equipment Required

Dumbbell Clean and Press Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Bend your knees and lower your hips, keeping your back straight and your chest up.
  3. As you stand up, pull the dumbbells up to your shoulders, keeping your elbows high and your palms facing each other.
  4. Once the dumbbells are at your shoulders, press them overhead, fully extending your arms.
  5. Lower the dumbbells back to your shoulders, then lower them back down to your thighs.
  6. Repeat for the desired number of reps.

Dumbbell Clean and Press Form & Visual

Dumbbell Clean and Press

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