Dumbbell Clean

Dumbbell Clean


This exercise involves lifting a dumbbell from the ground to shoulder height in one fluid motion, using a combination of leg and arm strength. It is a full-body exercise that targets the shoulders, back, legs, and core.

Equipment Required

Dumbbell Clean 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 into a squat position, keeping your back straight and your chest up.
  3. As you stand up, use the momentum to lift the dumbbells up to your shoulders, keeping your elbows out to the sides.
  4. Lower the dumbbells back down to your thighs as you squat back down.
  5. Repeat for the desired number of reps.

Dumbbell Clean Form & Visual

Dumbbell Clean

Dumbbell Clean Benefits

  • Improves overall strength and power in the upper body, particularly the shoulders, back, and arms
  • Increases explosiveness and speed in movements that require upper body strength
  • Improves grip strength and forearm endurance
  • Engages the core muscles for stability and balance during the movement
  • Can be modified for different fitness levels and goals by adjusting the weight of the dumbbells

Dumbbell Clean Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Biceps
  • Forearms
  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves

Dumbbell Clean Variations & Alternatives