Dumbbell Power Clean

Dumbbell Power Clean


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

Muscle Group

Equipment Required

Dumbbell Power 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 hinge forward at the hips, keeping your back straight and your core engaged.
  3. As you stand up, pull the dumbbells up towards your shoulders, keeping them close to your body.
  4. As the dumbbells reach your shoulders, rotate your wrists so that your palms face forward.
  5. Lower the dumbbells back down to the starting position, keeping your back straight and your core engaged.
  6. Repeat for the desired number of reps.

Dumbbell Power Clean Form & Visual

Dumbbell Power Clean

Dumbbell Power Clean Benefits

  • Increases power and explosiveness in the upper body and lower body
  • Improves coordination and balance
  • Targets multiple muscle groups including the shoulders, back, legs, and core
  • Can be modified for different fitness levels and goals
  • Can be done with minimal equipment and space

Dumbbell Power Clean Muscles Worked

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

Dumbbell Power Clean Variations & Alternatives