Dumbbell Hang Clean

Dumbbell Hang Clean


This exercise involves lifting a dumbbell from a hanging position to the shoulders in one fluid motion, using the legs and hips to generate power. It is a full-body exercise that targets the shoulders, back, legs, and core.

Muscle Group

Equipment Required

Dumbbell Hang 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 slightly and hinge forward at the hips, keeping your back straight and your core engaged.
  3. As you exhale, pull the dumbbells up towards your shoulders, keeping them close to your body and your elbows pointed out to the sides.
  4. As the dumbbells reach your shoulders, rotate your wrists so that your palms are facing upwards.
  5. Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Dumbbell Hang Clean Form & Visual

Dumbbell Hang Clean

Dumbbell Hang Clean Benefits

  • Improves explosive power and strength in the lower body, upper body, and core
  • Increases coordination and balance
  • Targets multiple muscle groups including the quadriceps, hamstrings, glutes, shoulders, and traps
  • Can be modified for different fitness levels and goals
  • Can be incorporated into a full body workout or used as a standalone exercise

Dumbbell Hang Clean Muscles Worked

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

Dumbbell Hang Clean Variations & Alternatives

  • Dumbbell Hang Clean and Press
  • Dumbbell Hang Power Clean
  • Dumbbell Hang Muscle Clean
  • Dumbbell Hang High Pull
  • Dumbbell Hang Snatch